©2020 Tyson Foods, Inc.

DECEMBER
2020

1
(On Oliver) jeans and jacket: APC; T-shirt: Fabletics Men; boots: Giuseppe Zanotti; (on Kate) top: Fabletics; jacket and skirt: Pistola; jewelry: Ellie Vail

Features
84
A L L I N T H E FA M I LY
Siblings Kate and Oliver
Hudson join us for a
fun chat about family,
growth, and living well.

92
D I S C OV E R YO U R W H Y
Having a sense of purpose
in life has been shown
to benefit both our
physical and emotional
health. Use our guide to
start your soul-searching.

98
M E R RY & B R I G H T
Lightened-up appetizers
C O V E R P H O T O G R A P H B Y D A N N Y F U J I K AWA and lower-alcohol
Styling by Sophie Lopez at The Wall Group; hair by Nikki Lee at cocktails will make the
901 Artists; makeup by Debra Ferullo at Tracey Mattingly Agency; season deliciously festive.
manicure by Ashlie Johnson at The Wall Group for Orly

For Kate’s fresh look, try these Estée Lauder makeup products:
Futurist Aqua Brilliance Watery Glow Primer, Double Wear Stay-in-Place
Makeup Tawny 3W1, Bronze Goddess Powder Bronzer in Light, Pure
Color Envy Sculpting Eye Shadow 5-Color Palette in Pink Mink, and
Pure Color Envy Sculpting Lipstick in Rebellious Rose; esteelauder.com

Kate’s secret to glowing skin: INBLOOM Beauty Aura; tobeinbloom.com

For Kate’s hair, try Dove Care Between Washes Volume & Fullness
Dry Shampoo and for Oliver’s hair, try Dove Men+Care Sculpting Paste;
both at mass retailers

(On Kate) sweater and pants: Nanushka; turtleneck: Fabletics;

earrings: Alice Pierre; (on Oliver) jacket: Nanushka; sweatshirt:
Fabletics Men; jeans: Levi’s
contents

B E AU T Y
23
23
M A K E YO U R
EYES THE PRIZE
With these products,
your lids and lashes
will make you
shine this season.
30
YO U R S K I N FOOD
ON…SUGAR
57
How the sweet stuff
impacts your skin, and WEEKNIGHT
what to do about it. REFRESH
Work these healthy and
hearty meals into
your regular rotation.
BO DY + M I N D
64 62
33
S M A R T S TA R T
S TAY S T R O N G !
Try our Dutch baby
Six things pros recipe for a simple yet
recommend to preserve impressive breakfast.
your bones and joints.
64
40
F L O U R P OW E R
THE SEX Rx
Switch up your seasonal
Good news! Getting baking with these
intimate does more for alternative-flour swaps.
you than you know.
42
W H AT ’ S LIFE
M A K I N G B L AC K
WO M E N S I C K? 71
The concerning T H E H E A LT H
connection between GIFT GUIDE
71
discrimination and high Thoughtful, affordable
rates of hypertension. gifts that make
health and happiness
46 a priority this year.
PAC K YO U R P U N C H
80
An at-home
boxing workout H A P PY PAW L I DAYS
combines cardio and Veterinarian-approved
strength training. toys and gadgets
your pets will love.
51
L E T ’ S TA L K I T O U T !
I N E V E RY
Dr. Lynn discusses IS S U E
holiday stressors, how
to end a relationship, 4
and more. FROM THE EDITOR

40
9
THE SHARE

82
M O R E AT
H E A LT H . C O M

107
H E A LT H ’ S
A DV I S O RY B OA R D

108
W H AT I K N OW N OW:
ROSIE PEREZ

98
Find our easy and delicious recipes (page 98) on Cozi, a free Meredith
Corporation app that lets you save meal ideas, then design menus and build
grocery lists. Bonus: Your whole family can access and update the lists
(as well as activity schedules and to-dos) across multiple devices, so everyone
stays on the same page. Download Cozi on iTunes and Google Play.

2
 CONNECTIONS
from the editor

Family Matters
Our story featuring Kate and Oliver Hudson
is a celebration of family. They talk about
how special the sibling bond is, and I totally
agree—my brother, Andrew (that’s us, below),
and I have always been best friends; there’s
a shorthand and comfort level between us
that I don’t have with anyone else. Here are
more thoughts on sibs from my colleagues.

“My sister and I have lived “Growing up, I didn’t

within an hour of each realize that my sister and
other for most of our adult brother would turn
lives, and now we’re out to be two of my best
2,000 miles apart because friends. I rarely go a
of COVID. It’s tough, but day without touching base
we FaceTime every week with each of them.”
to stay connected.” —Heather Muir Maffei,
—Meesha Diaz Haddad, beauty director
editorial general manager
“My brother and I
“Back in high school, my have the same weird sense
brother was my mortal of humor. I laugh more
enemy! Now we are with him than anyone.”
absolute best friends. —Catherine DiBenedetto,
We have developed such features director
a specific brand of

WHAT’S YOUR WHY? humor, not even our

mom or spouses get it.”
“My sisters are the most
hilarious and kind humans
—Patricia Mitnaul, around. I know we will
Normally at this time year, many of us are feeling associate photo editor never grow out of cackling
over classic McCormick
joyous or overwhelmed (or both!) as the count- “My brother and I are stories, drinking too
down to the holidays begins. But 2020 has been total opposites, but we many margs at family
always have each parties, or fighting over
far from normal. Instead, we may be experienc- other’s backs. I feel lucky who Mom’s favorite is
ing uncertainty and loss as we figure out how to that our parents raised (it’s me, obviously).”
us to appreciate our dif- —Michael McCormick,
celebrate safely. But there are some gifts that ferences without creative director
come with the need to reinvent the season. I’m competition. Now, he’s
my biggest supporter “I come from a family of
savoring a shorter to-do list (and a few extra and—even as an adult— five kids. Our parents were
cookies). There’s more downtime, less spending. my biggest protector.” exhausted and used a
Fewer obligations, more meaning. —Hannah Harper, one-size-fits-all approach,
editorial assistant not seeing our differ-
Speaking of meaning, “Discover Your Why” ences. As adults, we’ve
(page 92) explores the importance of having a “Because of our age embraced those differ-
gap, my little sister and I ences with understanding
sense of purpose in our lives—it benefits both were never in the same and grace. We might not
emotional and physical health. If you haven’t life stage growing up. agree with one another,
As adults, we’ve realized but we love one another.”
found yours yet, we offer lots of inspiration and having a sibling is such —Lisa Kay Greissinger,
easy exercises to help. For example, ask yourself: a gift. Now, we talk more research editor
than ever despite living
“What does an ideal world look like? And how on opposite coasts.”
can I help bring about that change?” Or, “What —Emily Harris, designer
makes me feel most alive and engaged?”
Conway: Mei Tao; sibling images courtesy of Conway

One of our experts says that big life transitions

are a good time to check in with ourselves—and
I think it’s fair to say that we’re all going through
a big life transition now! Why not take advantage
of this slower season and reflect on your “why”?
That’s what I’m planning to do.
My brother, Andrew,
and I, now and
then (love his outfit
above and my
Amy Conway, EDITOR IN CHIEF
Dorothy Hamill
amy.b.conway haircut).

4 DECEMBER 2020 H E A LT H . C O M
E D I TO R I N C H I E F Amy Conway
Executive Editor C H E RY L B R O W N
Creative Director M I C H A E L M c C O R M I C K
Editorial General Manager M E E SH A D IA Z H A D DA D
EDITORIAL
Beauty Director H E AT H E R M U I R M A F F E I
Features Director C AT H E R I N E D i B E N E D E T T O
Copy Chief T O N I R U M O R E
Deputy Beauty Director L I S A D e S A N T I S
Assistant Beauty Editor A N N E K E K N O T
Research Editor L I S A K AY G R E I S S I N G E R
Contributing Copy Editor N I N A P E A R L M A N
Editorial Assistant H A N N A H H A R P E R
Contributing Market Editor VA N E S S A L . P O W E L L
Entertainment Editor at Large  West Coast 310-268-7466
BETHANY HEITMAN
ART + PHOTO
Photo Director DAV I D C O O P E R
Editorial Production Director T E D P L O N C H A K
Associate Photo Editor PAT R I C I A M I T N AU L
Designer E M I LY H A R R I S
H E A LT H . C O M
Executive Editor DA R A K A P O O R
Deputy Editor E S T H E R C R A I N
Senior Editors A M B E R B R E N Z A ,
SUSAN BRICKELL
Associate Editor TAY LY N
WA S H I N G T O N - H A R M O N
Assistant Editor M AG G I E O ’ N E I L L
Senior Video Producer DA N I E L DA I
Senior Audience Engagement Editor 
REBECCA SHINNERS
Social Assistant L AU R E N W I T O N S K Y
Photo Editor A L E X S A N D OVA L
Editorial Producer R O B E R T T U T T O N
Senior Director, Content Strategy,
Health & Parenting A M A N DA W O L F E
Executive Producer, Video, Health & Parenting 
ANNIE DiGREGORIO
CONTRIBUTING EDITORS
Medical Editor R O S H I N I R A J A PA KS A , M D
Psychology Editor LY N N S A L A D I N O , P s y D
Nutrition Editor CY N T H I A S A S S , M P H , R D
PUBLISHER  Brendan Smyth
Executive Director, Integrated Marketing 
KRISTINE SCICHILONE
A DV E R T I S I N G
New York 212-522-2509
Account Managers A LYS S A B E N Z I L I O,
MEGAN FINCH
Sales Assistant K A R L A V E R A S
Chicago 312-832-0858
Account Manager M O N I C A W E I S S
Sales Assistant J E N N I F E R S I KO R A
Detroit 248-988-7711
VP, Group Sales Director W E N DY R O S I N S K I
Account Director K A R E N B A R N H A R T
Sales/Marketing Assistant K I M K I T C H E N
Account Manager J E N N I E R E N Z I
Sales Assistant K I M S C H WA R T Z
Travel 515-284-3808
National Travel Director K AT Y H I L D M A N
Direct Media 212-499-6719
Business Development Manager B R E A N A T O L L A
Executive Assistant J I L L O ’ T O O L E
MARKETING
Associate Marketing Director TA R A R O T O N D O
Group Associate Marketing Manager 
H A R L E Y G AT E S
Group Promotion Coordinator TA R A S EC I L M I S
Director, Sales Strategy and Research 
CY N T H I A WA L S H
Senior Research Manager C H E RY L C A M P B E L L
Senior Publicity Manager K A R I S T E P H E N S O N
A DV E R T I S I N G P R O D U C T I O N
Production Director K E N T P O L L P E T E R
Ad Production Supervisor PA M H U T C H C R O F T
Director of Quality J O S E P H KO H L E R
Premedia Trafficking Supervisor  Chief Development Officer JO H N Z I E S E R
SARAH SCHROEDER
Director, Premedia Quality Services  President, Meredith Local Media Group
DA L E T U N E N D E R
C I R C U L AT I O N
Consumer Marketing Manager R AC H E L B L AC K
General Manager, Executive Director, Newsstand
Operations B I L L W O O D
FINANCE
Executive Business Director J A N I C E C R OAT
Senior Business Manager S A N DY G A L L E N T I N E
Advertising Business Manager L E S L I E  R O H R
V P, G ROU P PU B L I S H E R  Agnes B. Chapski
M E R E D I T H N AT I O N A L
MEDIA GROUP
President, Meredith Magazines D O U G O L S O N
President, Consumer Products T O M W I T S C H I
President, Chief Digital Officer 
C AT H E R I N E L E V E N E
Chief Business and Data Officer A LYS I A B O R S A
Chief Revenue Officer M I C H A E L B R O W N S T E I N
Marketing and Integrated Communications 
N A N CY W E B E R
SENIOR VICE PRESIDENTS
Consumer Revenue A N DY W I L S O N
Corporate Sales B R I A N K I G H T L I N G E R
Research Solutions B R I T TA C L E V E L A N D
Strategic Sourcing, Newsstand, Production 
CHUCK HOWELL
Digital Sales M A R L A N E W M A N
The Foundry M AT T P E T E R S E N
Product and Technology J U S T I N L AW
VICE PRESIDENTS
Finance C H R I S S U S I L
Business Planning and Analysis 
R O B S I LV E R S T O N E
Consumer Marketing S T E V E C R O W E
Brand Licensing T OY E C O DY,
SONDRA NEWKIRK
Meredith Beauty A H U T E R Z I
Corporate Communications J I L L DAV I S O N
Vice President, Group Editorial Director 
L I Z VAC C A R I E L L O
Director, Editorial Operations and Finance 
ALEXANDRA BREZ
M E R E D I T H C O R P O R AT I O N
President and Chief Executive Officer T O M H A R T Y
Chief Financial Officer J A S O N F R I E R O T T
Chief Strategy Officer DA P H N E K W O N
 
PAT R I C K M c C R E E RY
Senior Vice President, Human Resources 
D I N A N AT H A N S O N
Chairman S T E P H E N M . L ACY
Vice Chairman M E L L M E R E D I T H F R A Z I E R
7
 9

NEWS
M U S T- H A V E S

WELL-MADE WINE
Raising a glass with friends and family over a good meal
is one of the many pleasures of the holiday season. In
moderation, red wine may even have some health benefits,
thanks to its antioxidant content (though the CDC says
women should stick to one 5-ounce pour a day). Looking to
TRENDS

try something new this year? Minimal-intervention vintners

are using fewer chemicals and additives, which may be
Floriana/Getty Images

better for your body, and the planet, too. Turn the page to
see how experts define a few key terms that can say a lot
about how the grapes are grown and how a wine is crafted.
the share

WINE TERMS,
TRANSLATED
Organic
Wines that are USDA certified organic
are produced from grapes grown accord-
ing to strict regs. But many more wines
are made with organic practices and just
not marketed that way, says TJ Douglas,
owner of Urban Grape in Boston. “In
Europe, you’ll ask, ‘Is this wine organic?’
And they’re like: ‘Yeah, we don’t put any
pesticides or chemicals in it. This is the
way we’ve been growing it for eight gen-
erations. We don’t label it organic. It’s
just how we farm.’ ” Local wine sellers—
who typically know their growers and
trust their integrity— can help you dis-
cover vintners like that. TRY 2018 P.S.
Garcia Bravado Red Blend, Valle del
Itata, Chile ($25, theurbangrape.shop)
Q& A

Biodynamic
These wines come from organic vineyards
that take a holistic, “almost spiritual” Three Questions for
Jennifer Garner
approach to agriculture, says Douglas.
The biodynamic philosophy is based off
the lunar calendar (yes, it’s a little trippy),
and growers seek to cultivate complete,
self- sustaining ecosystems, with not just
grapes but a variety of crops, as well as
“I had a Zoom call with Jennifer Garner the other day
animals. “If a wine is labeled biodynamic, to talk beauty (!). I had a technical issue getting on
these people are doing everything in the call (#nightmare); not only did the actor, mom of
their power to grow the healthiest possible three, and Neutrogena brand ambassador wait for
fruit,” says Douglas. TRY 2017 Salem
Wine Co. Pinot Noir, Eola-Amity Hills, me, but she was also sweet as pie, just as you’d hope
Oregon ($29, theurbangrape.shop) she would be.” —Heather Muir Maffei, beauty director

HMM What are a few things you can’t live without?

Natural
Many pros consider natural wine to be
the fermented juice of organically or
biodynamically grown grapes—and
that’s it. “You don’t add anything, and
you don’t take anything away,” says
Helen Johannesen, owner of Helen’s
Wines in Los Angeles. That means no
sulfites, sweeteners, or other additives
are used during the fermentation pro-
cess or before bottling, and the finished
product is unfiltered and unfined (and
thus may be a little cloudy), to retain
all its original flavor. TRY NV Chateau
Barouillet Splash! Sparkling, Southwest
France ($22, theurbangrape.shop)
JG Wine and chocolate count as one because they
go together. Neutrogena Rapid Wrinkle Repair Retinol
Oil ($36; ulta.com), because it really makes a difference
and the consistency is so nice. I’ve gotten Botox
a few times and I don’t like it—I don’t want a frozen
face; the oil is hydrating and gentle. I can’t live
without the Broadway channel on SiriusXM, and a few
food things: arugula, Parmesan, and pizza.
HMM What beauty lesson would you pass on to
the next generation? JG Nothing looks better in your
50s than SPF in your 20s—Dr. Doris Day, a derm in
New York City, told me that, and I asked her if I could
steal it because it’s so true. In your 20s, you don’t care
Wine courtesy of manufacturers; Garner: Trunk Archive

what you’ll look like in your 50s, but someday, you

will! That and cleansing your face every night; at least
Clean use face wipes. People laugh when I say that
The term clean on a label doesn’t actually because I’ve used them for so long, but I use them
mean one specific thing, but it is often used
by vintners who intend to be trans parent
even in the middle of the day, after a hike and
about what is in the bottle—and what is not wearing SPF; they give you a fresh start. And take
(ingredients don’t have to be listed on care of your neck. Enjoy your neck.
wine, and they may include dyes and
flavorings, among other additives). What
exactly clean means will likely vary by HMM When do you feel most beautiful?
vintner, and your neighborhood wine shop JG When all my kids are piled on top of me, and after
or a brand’s website can help you dig a workout and shower when you’re a little rosy.
deeper. TRY 2019 Avaline Red blend,
Rhône, France ($25, wine.com)

10 DECEMBER 2020 H E A LT H . C O M
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©J&JCI 2020
the share

ICYMI
AT-HOME BEAUT Y

Face the Facts

Press the reset button on your face with an easy DIY facial massage.
Just like the rest of your body, facial muscles benefit from a rubdown. “Smiling, stress, and lack
of sleep can produce deep lines from muscular tension. Massage can help release
tension and knots, thereby smoothing and relaxing lines,” says Babor’s top esthetician
and educator, Andrea Arni. Celebrity facialist Georgia Louise also believes in the power
of massage. “Our own hands are wonderful tools. With them, we can warm, mold, sculpt, and
make magic happen. You should see depuffing and smoothing right away,” says Louise.
“Long-term results, including smoothing the appearance of fine lines and a more soft, contoured
PA D YO U R
face, come with daily practice.” Try Arni’s simple technique below, always starting with
WA L L E T clean skin—both face and hands. Avoid massaging if you have open or active acne, have any
open cuts, or have received neurotoxins (Botox) or facial fillers in the past two weeks.
Here’s a bit
of budget-
friendly news:
You can now
put the pretax 2
money from
your health Place the flats of your fingers on your
care savings cheeks, apply medium pressure,
account (HSA) and perform small circles 8 to 10 times. Repeat
or health care on the chin, forehead, and jawline.
flexible spend-
ing account
(FSA) toward
tampons
and other
menstrual
products. The
new (and long
overdue!)
change—which
is part
of the CARES
Act—could 1
save women a
bundle. It’s Rub several drops of your favorite serum
estimated that or facial oil—our experts love the Charlotte Tilbury
we spend Magic Serum Crystal Elixir ($80; charlottetilbury
thousands of .com) and the Babor Rejuvenating Facial Oil
dollars on ($69; us.babor.com)—between your fingertips so
period care
that your fingers and hands will glide easily.
over the
course of our
reproductive
lives. So start
collecting
4
those receipts.
Or better yet, Using the flats of your fingers, perform a gentle
apply your slapping movement working from the center of
funds to the chin along the jawline to the ear. Repeat from the
a menstrual corner of the mouth to the ear, then the corner of
cup you can the nose, across the cheek to the ear. This movement
reuse for
aids circulation. Finish by repeating Step 2.
years. We love
the soft
option from
Saalt ($29;
saalt.com).
Illustrations by Brown Bird Design

3
Using fingers, make tapping
movements all over the
face for approximately two minutes.

12 DECEMBER 2020 H E A LT H . C O M
 the share
NEED TO KNOW

HOW TO READ
A MEDICAL STUDY
When scientific findings make headlines,
they can sound pretty impressive. But how do you
know which results are reliable and which
require a grain of salt? Try scanning a news story or
study for the answers to these questions.

What type of study group of people who vaccine, or medical

was it? A double- drink celery juice devices, and follow
blind, randomized and a group that a series of phases.
controlled trial is doesn’t and find Phase 1 trials are
known as the gold that the juice drink- small-scale investi-
SHOPPING standard of bio- ers live longer, but gations (with as few
SMART medical research. It the study can’t as 20 participants)
means that partici- tell us celery is the to determine dosage
pants were ran- reason. The juice and/or safety—
domly assigned to drinkers may share not assess efficacy.

Add to Cart
two groups. One other healthy habits. Before a drug, vac-
received an inter- cine, or device is
vention (say, a What was the sam- approved by the
supplement or a ple size? There’s no FDA, it must then go
At the beginning of the COVID-19 pandemic, many of us turned to treatment), the rule about how big a through a Phase 2
grocery delivery services. In response, some stores, including loca- other, a placebo— study needs to be— trial on a larger
tions of Whole Foods Markets and Giant Eagle, went “dark,” meaning and neither the but the more partici- group of people (up
they closed to in-person consumers but were open to hired shop- participants nor pants, the stronger to several hundred)
pers fulfilling online orders for others. A dark store is much more the researchers the conclusion. and a longer Phase 3
time- and cost- efficient for the retailer—and online ordering is knew who got what. (Here at Health, we trial on an even
convenient for consumers. “The grocery industry is sort of getting (A single-blind trial consider a study larger group (poten-
‘Netflixed’ right now,” says Todd Hassenfelt, senior director of means the research- with fewer than 100 tially thousands).
eCommerce at Simple Mill in the greater Chicago area. Browsing ers know who got volunteers to be These later-stage
“aisles” is similar to flipping through channels. “Instead of wandering the placebo.) The preliminary.) Also trials show how well
the aisles, you are using the search bar and starting to receive results of random- ask: Were the sub- it works and can
curated offerings and recommendations,” says Hassenfelt. So how ized controlled jects human? The reveal long-term or
can you use this tech to your best advantage? trials can show results of rodent rare side effects.
cause and effect. and monkey studies
1 Choose an early delivery window. “If you can place your order An observational often don’t translate Was the research
to be picked in the early-morning hours, you have a better chance study, however, can to people, and it peer-reviewed?
of having a full store that’s been restocked that morning,” says only suggest a link can take years to Before a study
Hassenfelt. between an “expo- determine if they do. appears in a medical
sure” (like a specific journal, the editors
2 Repeat past orders. “Your first order will most likely be your habit, or food) and If it was a clinical send it to two or
longest,” says Hassenfelt. But then you can use that list as a starting an outcome. For trial, which phase three experts in the
point for future orders, quickly adding or deleting items. example, research- was it? Clinical trials field for a rigorous
ers might follow a investigate a drug, critique.
3 Stay on top of substitutions. Often, consumers will just let
the picker choose a similar item when their original choice is out of
stock—but some services let you pick backups when you create your The peer-review process
order. Your shopper may also text you from the store with questions,
so be available to reply!
is a form of quality control—
when you see findings that
4 Experiment and give feedback. Try different services to have only been presented at a
see which one works for you, and “give feedback on items available
and on customer service,” says Hassenfelt. Consumer feedback
conference (and not published),
read on with a skeptical eye.
Grocery bag: Mizina/Getty Images; vitamin D: MirageC/Getty Images

will help the sites continue to improve.

STAY HEALTHY

THE DEAL ON D
You’ve probably heard that vitamin D can help your immune system—this September, Anthony Fauci, MD, direc-
tor of the National Institute of Allergy and Infectious Diseases, even said he takes D supplements himself. The
first thing to know about vitamin D is it’s not actually a vitamin; it’s a hormone. “Hormones have a whole-body
effect and help you interact with your environment,” says Leslie Ray Matthews, MD, former trauma surgeon and
vitamin D researcher in Atlanta. Vitamin D plays a huge role in “help[ing] your body fight off bacteria, fungus,
parasites, and viruses,” says Dr. Matthews. Since we create about 90 percent of our vitamin D from sun expo-
sure, we are more likely to experience illness in the winter when our vitamin D levels drop by almost a third.
Fatigue, insomnia, muscle and joint pains, and frequent sinus and respiratory infections are all symptoms of
vitamin D deficiency, but for a clinical diagnosis, your physician can provide a simple blood test. Your doc might
suggest a supplement from the drugstore or, if your levels are really low, write a prescription for a higher dose.

H E A LT H . C O M DECEMBER 2020 13

She’s a vegan foodie and a social media superstar, but it’s her sunny outlook and
positive-vibe sharing that make her feel like a friend. Brown is
changing the way her followers think about food (and life!), one recipe at a time.
What are you hoping to
share with people through
your content? I love to tell
stories through food. I like to
post content that makes
people think differently and
see food differently. Hey,
maybe even love differently
and laugh differently. Look,
it is all OK. Whatever place
you are in life right now, it is
your place, and that is OK.
I have been there, and I am
trying to guide [my follow-
ers] as a good friend would.
And give them a little love
in the process.
How did your career take
this turn, and why did you
choose TikTok as your
medium? I can’t tell you why
it took this turn. It must be
the TikTok gods. I never even
wanted to get on TikTok
because I thought it was for
kids. I already was on Insta-
gram and Facebook, and,
girl, I thought that was
enough. But my daughter
convinced me to get on
there. Eventually, I listened,
and she was right. Within
the first week, I went viral.
My videos of food, love, and
laughter took off. I read
the comments, and then it
became a responsibility.
They loved it, they felt it,
and it worked.
You’ve struggled with
physical and mental
health. Can you tell me
a little bit about that?
Food can be medicine, or it
can be the thing that puts
us in the ground. I struggled
with being sick for quite
some time, and I took a
30-day vegan challenge. In
Marcus Owens
the first 10 days, I felt totally
different. I knew I was onto
the share
WELLN E S S
WARRIO R
TABITHA BROWN
something, so I never
stopped. Prior to being
vegan, I fell into depression,
and many days, I thought
I was going to die. I couldn’t
understand why I felt so bad.
Mental health is a real thing.
I had always prayed that
if I was able to pull myself
out of this dark rut and see
light again, then I want to
choose to be the light. That
is why I choose to do videos
that are light, fun, and lov-
ing. I want to feed your
soul, not just your stomach.
If I can give people a little
bit of hope, I am happy.
What is your advice for
people who want to go
vegan? You have to start
with your “why.” My why
was that I was sick. My why
was life or death. I chose
life. I was hoping and praying
that this would make me
feel better, and it did. I fun time. My family is my enough—just as you are.
always tell people: “When foundation, so the more time However your hair grows,
you first start, it can be chal- I get to spend with them, the how you speak, how you
lenging.” For me, I haven’t better. Cooking relaxes me. look, everything that I am is
had pork or red meat in over It feels like a little getaway enough.” When I show up,
25 years. I haven’t had milk, when I am in the kitchen. I am going to show up as me.
because I am allergic, so I When I am not shooting, I am As soon as we all do that,
didn’t have to give up much. just cooking. Girl, I could be other people cannot deny
Do I still get cravings? Yeah, somewhere else in my mind. us. I am so blessed to be
girl, right now I could see in a space without many
myself dipping a crab leg As a Black woman in the Black women or [Black]
into some butter. But my wellness world, what has men [so that I can] say:
why is strong enough. I say: your experience been like? “You know what? We are
“Be easy on yourself. Take It is who I am, and I love who here as well. It ain’t crazy,
your time. Don’t be hard on I am. For a long time, I was and it ain’t unheard-of.”
yourself. The world is hard conforming. Covering my
enough already.” accent, wearing my hair one If you could give your
way, doing things to make younger self a piece of
These are stressful days! others feel comfortable. advice, what would it be?
How do you take care I wasn’t being free. When I When it gets really, really
of yourself? Time, in my life, recovered from my illness, tough, just keep going.
has changed a lot. With all I had a conversation with God, Also—when your mom
these changes, I have a lim- and I promised Him that if wants you to go shopping
ited amount of me time. So He would heal me, I would be with her [when you are] in
when I get it, honey, I run who He created me to be. your early 20s, go every
with it. My shower time is my I realized that “Tab, you are time. Every single time.
H E A LT H . C O M DECEMBER 2020 17
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sneakers: Adidas; gloves: Lululemon; (woman on right) top: Tory Sport; vest and gloves: The North Face; leggings: D+K Active; sneakers: Asics; product images courtesy of manufacturers
Women: Anthony Cunanan; hair and makeup by George Kyriakos for Honey Artists; styling by Gabrielle Porcaro; (woman on left) sweatshirt: Tory Sport; leggings: The North Face;
WHO KNEW?
EX ERCISE—
FOR YOUR EY ES
Need another reason to work
out? It may actually protect
your vision. A recent study by
the University of Virginia
School of Medicine found that
physical activity reduced the
harmful overgrowth of blood
vessels in the eyes of lab mice.
While more research is
needed, this is the first scien-
tific evidence that suggests
exercise can slow or prevent
the development of macular
degeneration, the leading
cause of vision loss. It may also
be beneficial to other common
eye conditions like glaucoma
and diabetic retinopathy.
the share
EXPERT TIPS
Mask-Proof
Your Makeup
Wearing a mask is essential—but it can
make for a mess when worn over makeup. With these
easy tweaks, your base will stay in place.
Prep Your Canvas so you can easily dab Matte Lipstick ($39;
Yes, it’s an extra step, it onto all of the areas in sephora.com): The
but primer is the key to need of coverage. creamy formula is
makeup that won’t (3) Estée Lauder Dou- hydrating yet long-wear.
move. Smooth on a ble Wear Stay-in-Place
pea-size drop after your Makeup ($43; estee Lock It In Powder
sunscreen. WE LOVE lauder.com): This long- and setting spray are
(1) Tatcha The Liquid wear formula has been a power couple to finish.
Silk Canvas Primer a staple for years Swirl a fluffy brush into
($52; sephora.com). because it really works. translucent powder and
It’s oil-free, so it won’t The classic is now knock off the excess
clog pores, and its available in 56 shades. before dabbing it on;
hero ingredient—silk concentrate on the nose
powder—makes for a Get Long-Lasting and chin, where your
smooth finish. Lips Glosses and mask is most likely to
oils are more likely to rub. Finally, spritz your
Ace Your Base smudge and smear, so face and let it dry before
A dewy glow is the go for a velvety matte putting on your mask.
least mask-friendly look finish instead. WE LOVE WE LOVE (6) Laura
(it tends to slip, slide, (4) Maybelline New Mercier Translucent
and fade). Instead, York SuperStay Matte Setting Powder ($39;
opt for matte and long-
wear formulas that
Ink Liquid Lipstick
($10; at mass retailers).
sephora.com). Beauty
editors swear by this
are a little drier. WE LOVE Our tester wore this to a powder, thanks to
(2) Dermablend wedding (pre-pandemic) its lightweight feel and
Cover Care Full Cover- and woke up with it mattifying benefits.
age Concealer ($28: still perfectly in place. (7) Urban Decay
ulta.com). The oversize (5) YSL Beauty Rouge All Nighter Makeup
doe-foot applicator
grabs a generous
Pur Couture The Slim Setting Spray ($33;
urbandecay.com): The
amount of product,
4
fave spray prevents
melting, creasing, and
1
disappearing.
5
2
3
6
7
H E A LT H . C O M DECEMBER 2020 19
 More at Health.com

Stay
Connected!
Get the best of
Health.com
Buy This for by signing up for
Better Zs our newsletters.
Poor sleep can be a We’ll keep you
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So we asked the pros
latest wellness
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aids they suggest for healthy recipes
falling asleep, staying
asleep, and getting
and food-prep tips,
a more restorative rest. send inspiring
workout videos,
and give a
daily dose of retail
It’s That Have you tried using smart codes yet? therapy with
Time It’s easy—just hover your phone’s camera over the our handpicked,
of Year… code, and you’ll go straight to the content online!
Protect your- editor-approved
self against products.
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by warding off
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strengthening
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got 14 strate-
gies from
medical
experts that
will help keep
you safe
and healthy
this season.

Put a Spring in Your Step

Whether you run on the road, the treadmill, or just around
your house, your sneakers should keep your feet
comfy. Check out our list of top cushioned running shoes
from podiatrist-recommended brands.

Try Our New Alexa Skill!

Most of us want to have a positive outlook
but could use a little help getting there.
Health’s newest Alexa Skill, My Daily
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journey that explores themes like positiv-
ity and resilience, and works to help you
build happier thoughts. Download it here #CozySelfCare
to start prompting affirmations today. What routine do you treat
yourself to when the
weather gets chilly? A warm
bath before bed, a hydrating
face mask to soothe dry
GET THE skin, or a virtual yoga session
N E WS A N D to start the day? Post
JOIN THE INS TAGR AM FACEBO O K T WIT TER PINTERE S T your favorite way to chill out
C O N V E R S AT I O N @healthmagazine @Health @healthmagazine @health this winter using our hashtag.

82 DECEMBER 2020 H E A LT H . C O M
 MAKE YOUR
EYES THE PRIZE
With a mask being your No. 1 accessory this season,
it’s the perfect time to play up your eyes. These genius
products will make them pop with minimal effort.
BY H E AT H E R M U I R M A F F E I 23

SKIN CARE
MAKEUP
I N N O VAT I O N S
Benjamin Madgwick/August Images
beauty

Get
MAKEUP

Festive
with
Metallics

Don’t let the rainbow glitz of

the Makeup by Mario Master
Metallics Eyeshadow Palette
($48; sephora.com) intimidate
you: Celebrity makeup artist
Mario Dedivanovic created it so Fake Fuller Brows
anyone can use it, no brushes
needed. Choose a shade—bronze
complements blue eyes, rust Not a pro at penciling in your arches? Let IT Cosmetics
dazzles on brown—then rub your Brow Power Filler Eyebrow Gel ($24; itcosmetics
finger in it and pat it onto lids. .com) come to the rescue—it transforms even over-
Trace whatever shadow remains plucked brows from wimpy to wow. Available in four
along lower lash lines. You’ll gray-covering shades, the waterproof formula contains
get a shimmery look that might hairlike fibers to fill in sparse spots and add volume.

Christian Blanchard/The Licensing Project; product images courtesy of manufacturers

fool friends into thinking you
spent your quarantine watching
YouTube makeup tutorials. The
cherry on top: The champagne
hue doubles as highlighter.
Plus, it’s packed with biotin and green tea to nourish
brows. The micro-flocked tip deposits color, while
the molded bristles shape and set hairs for an impres-
sive 16 hours. For the most natural-looking application,
start at the outer ends and work your way in.

Add Some Flirty Fluff

No surprise here: Eyelashes are not one size fits all, which is why most people end up trimming false strips in order
to fit them seamlessly on their eyes. Enter designer Jenna Lyons’ latest project with makeup-artist friend Troi Ollivierre:
LoveSeen ($22 each; loveseen.com), a collection of 10 pairs of strip eyelashes that are subtler than most dramatic
styles on the market (she made them for everyday wear as opposed to just special events) and customized to fit a vari-
ety of eye shapes, from round eyes to monolids, and skin tones (darker skin tones require darker lashes). Take the quiz
on the company’s website to determine your lash match, then watch a handy how-to video (with funny bloopers
included). The trick for non-messy, foolproof application: Trace glue onto the strip, wait 30 seconds for it to get tacky
(acting sooner will cause the glue to run and the lash to slip), then place it along your lash line.

24 DECEMBER 2020 H E A LT H . C O M
 beauty
Give Your Eyes a Spa Day

MAKEUP
If you don’t have the time to sit with chilled cucumbers over your lids, reach for this
universally flattering, peach-tinted Tula Skincare Glow Hour Brightening & Neutralizing
Eye Balm ($32; tula.com) instead. The formula contains probiotics to moisturize, a
golden peach sheen to counteract blue and green undertones, hyaluronic acid and aloe
water to plump the thin skin, and grapefruit and algae to brighten skin long-term. The
cooling stick also offers blue light and pollution protection, thanks to the antioxidant
powerhouse lingonberry. Although it’s designed for the eye area, it also works nicely on
the tops of your cheekbones and your cupid’s bow—now that’s what we call a glow up.

Brighten
Inner
Corners
These cream-to-powder sticks
are like shots of espresso for
tired eyes. Thrive Causemetics
Brilliant Eye Brightener in
Estrella, Muna, or Gia ($24
each; thrivecausemetics.com)
contains meadowfoam seed
oil to hydrate lines, plus light-
reflecting pigments that diffuse
imperfections. Draw a sideways
V in your inner corners (the
top of the V is along your lash
line; the bottom, your waterline)
then blend—instant eye lift!
Mandy Stoller/The Licensing Project; product images courtesy of manufacturers

Pump Up Lashes
For those missing eyelash extensions, Hourglass Cosmetics Unlocked Instant
Extensions Mascara ($29; sephora.com) is the next best thing. The brush coats
each lash with a film for a fluffy, fanned-out flutter. For maximum glam, you’ll
need a few applications: Lift your chin when looking in the mirror, then wiggle the
wand at the base of your lashes before combing up through. After a few coats,
turn the brush vertically and move it twice in a windshield-wiper motion across
lashes to ensure coverage. And when the evening is over, it couldn’t be easier to
remove. Just splash with water and gently slide the “tubes” of mascara off lashes.

H E A LT H . C O M DECEMBER 2020 25
For certain adults with newly diagnosed metastatic non-small cell lung cancer (NSCLC) that tests positive for PD-L1
= A CHANCE FOR MORE
A Chance to Live Longer™
THE 1ST AND ONLY FDA-APPROVED CHEMO-FREE COMBINATION
OF 2 IMMUNOTHERAPIES THAT WORKS DIFFERENTLY
In a study of newly diagnosed advanced NSCLC patients, half of those on OPDIVO + YERVOY were alive at 17.1 months versus
14.9 months on platinum-based chemotherapy.
Results may vary. OPDIVO® + YERVOY® is not approved for patients younger than 18 years of age.
Indication & Important Safety Information for OPDIVO (nivolumab)
+ YERVOY (ipilimumab)
Only your healthcare professional knows the specifics of your
condition and how OPDIVO in combination with YERVOY may fit into
your overall therapy. The information below does not take the place of
talking with your healthcare professional, so talk to them if you have
any questions.
What are OPDIVO and YERVOY?
OPDIVO and YERVOY are prescription medicines used to treat people
with a type of advanced stage lung cancer called non-small cell lung
cancer (NSCLC). OPDIVO may be used in combination with YERVOY
as your first treatment for NSCLC when your lung cancer has spread
to other parts of your body (metastatic), and your tumors are positive
for PD-L1, but do not have an abnormal EGFR or ALK gene.
It is not known if OPDIVO and YERVOY are safe and effective when
used in children younger than 18 years of age.
What is the most important information I should know about
OPDIVO and YERVOY?
OPDIVO and YERVOY are medicines that may treat certain cancers by
working with your immune system. OPDIVO and YERVOY can cause
your immune system to attack normal organs and tissues in any
area of your body and can affect the way they work. These problems
can sometimes become serious or life-threatening and can lead to
death and may happen anytime during treatment or even after your
treatment has ended. Some of these problems may happen more
often when OPDIVO is used in combination with YERVOY.
YERVOY can cause serious side effects in many parts of your body
which can lead to death. These problems may happen anytime during
treatment with YERVOY or after you have completed treatment.
Call or see your healthcare provider right away if you develop any
symptoms of the following problems or these symptoms get
worse. Do not try to treat symptoms yourself.
• Lung problems (pneumonitis). Symptoms of pneumonitis may
include: new or worsening cough; chest pain; shortness of breath
SNUGGLY SUNDAYS
• Intestinal problems (colitis) that can lead to tears or holes in your
intestine. Signs and symptoms of colitis may include: diarrhea
(loose stools) or more bowel movements than usual; mucus or blood
in your stools or dark, tarry, sticky stools; stomach-area (abdomen)
pain or tenderness; you may or may not have fever
• Liver problems (hepatitis) that can lead to liver failure. Signs and
symptoms of hepatitis may include: yellowing of your skin or the
whites of your eyes; nausea or vomiting; pain on the right side of
your stomach area (abdomen); drowsiness; dark urine (tea colored);
bleeding or bruising more easily than normal; feeling less hungry
than usual; decreased energy
• Hormone gland problems (especially the thyroid, pituitary, and
adrenal glands; and pancreas). Signs and symptoms that your
hormone glands are not working properly may include: headaches
that will not go away or unusual headaches; extreme tiredness
or unusual sluggishness; weight gain or weight loss; dizziness or
fainting; changes in mood or behavior, such as decreased sex drive,
irritability, or forgetfulness; hair loss; feeling cold; constipation; voice
gets deeper; excessive thirst or lots of urine
• Kidney problems, including nephritis and kidney failure. Signs of
kidney problems may include: decrease in the amount of urine; blood
in your urine; swelling in your ankles; loss of appetite
• Skin problems. Signs of these problems may include: skin rash with
or without itching; itching; skin blistering or peeling; sores or ulcers in
mouth or other mucous membranes
• Inflammation of the brain (encephalitis). Signs and symptoms of
encephalitis may include: headache; fever; tiredness or weakness;
confusion; memory problems; sleepiness; seeing or hearing things
that are not really there (hallucinations); seizures; stiff neck
• Problems in other organs. Signs of these problems may include:
changes in eyesight; severe or persistent muscle or joint pains;
severe muscle weakness; chest pain
Additional serious side effects observed during a separate study of
YERVOY alone include:
• Nerve problems that can lead to paralysis. Symptoms of nerve
problems may include: unusual weakness of legs, arms, or face;
numbness or tingling in hands or feet
 Talk to your doctor about OPDIVO + YERVOY
www.OPDIVOYERVOY.com 1-855-OPDIVOYERVOY
• Eye problems. Symptoms may include: blurry vision, double vision,
or other vision problems; eye pain or redness
Get medical help immediately if you develop any of these
symptoms or they get worse. It may keep these problems from
becoming more serious. Your healthcare team will check you for side
effects during treatment and may treat you with corticosteroid or
hormone replacement medicines. If you have a serious side effect,
your healthcare team may also need to delay or completely stop your
treatment with OPDIVO and YERVOY.
What should I tell my healthcare provider before receiving OPDIVO
and YERVOY? Before you receive OPDIVO and YERVOY, tell
your healthcare provider if you: have immune system problems
(autoimmune disease) such as Crohn’s disease, ulcerative colitis,
lupus, or sarcoidosis; have had an organ transplant; have lung or
breathing problems; have liver problems; have any other medical
conditions; are pregnant or plan to become pregnant. OPDIVO and
YERVOY can harm your unborn baby. Females who are able to
become pregnant: Your healthcare provider should do a pregnancy
test before you start receiving OPDIVO and YERVOY.
- You should use an effective method of birth control during and
for at least 5 months after the last dose. Talk to your healthcare
provider about birth control methods that you can use during this
time.
- Tell your healthcare provider right away if you become pregnant or
think you are pregnant during treatment. You or your healthcare
provider should contact Bristol Myers Squibb at 1-800-721-5072 as
soon as you become aware of the pregnancy.
- Pregnancy Safety Surveillance Study: Females who become
pregnant during treatment with YERVOY are encouraged to enroll
in a Pregnancy Safety Surveillance Study. The purpose of this study
is to collect information about the health of you and your baby.
You or your healthcare provider can enroll in the Pregnancy Safety
Surveillance Study by calling 1-844-593-7869.
If you are breastfeeding or plan to breastfeed: It is not known if
OPDIVO or YERVOY passes into your breast milk. Do not breastfeed
during treatment and for 5 months after the last dose.
Tell your healthcare provider about all the medicines you take,
including prescription and over-the-counter medicines, vitamins,
and herbal supplements.
Know the medicines you take. Keep a list of them to show your
healthcare providers and pharmacist when you get a new medicine.
What are the possible side effects of OPDIVO and YERVOY?
OPDIVO and YERVOY can cause serious side effects, including:
• See “What is the most important information I should know
about OPDIVO and YERVOY?”
• Severe infusion reactions. Tell your doctor or nurse right away if
you get these symptoms during an infusion of OPDIVO or YERVOY:
chills or shaking; itching or rash; flushing; difficulty breathing;
dizziness; fever; feeling like passing out
The most common side effects of OPDIVO when used in
combination with YERVOY include: feeling tired; diarrhea; rash;
itching; nausea; pain in muscles, bones, and joints; fever; cough;
decreased appetite; vomiting; stomach-area (abdominal) pain;
shortness of breath; upper respiratory tract infection; headache; low
thyroid hormone levels (hypothyroidism); decreased weight; dizziness.
These are not all the possible side effects of OPDIVO and YERVOY.
Call your doctor for medical advice about side effects.
You are encouraged to report negative side effects of prescription
drugs to the FDA. Visit www.fda.gov/medwatch or call
1-800-FDA-1088.
OPDIVO (10 mg/mL) and YERVOY (5 mg/mL) are injections for
intravenous (IV) use.
This is a brief summary of the most important information about
OPDIVO and YERVOY. For more information, talk with your
healthcare provider, call 1-855-673-4861, or go to www.OPDIVO.com.
© 2020 Bristol-Myers Squibb Company. All rights reserved. OPDIVO®, YERVOY®,
and the related logos are trademarks of Bristol-Myers Squibb Company.
7356US2002303-01-01 08/20
beauty

Define Your Shape

MAKEUP

Milk Makeup Kush Liquid Eyeliner ($22; sephora.com) has a waterproof felt tip that delivers black pigment and
hydrating, hemp-derived cannabis sativa seed oil, which helps the pigment glide over lids smoothly, with no tugging
on the eye’s delicate skin. For a sleek thin line, use the pointed tip; for a thicker one, lay it on its side before dragging
it along your lash lines. And if trying to get a straight line stresses you out, create dashes instead, then connect them.
When the tip starts to dry out, simply pull it out with a tissue or tweezers and flip it over to reveal a new one.

Fake Awake
Look well-rested even when you’re not with this one-pot wonder. Nars Soft
Matte Complete Concealer ($30; narscosmetics.com) is a full-coverage
cream that comes in 30 shades. It covers dark circles and redness beauti-
fully, and because of its nourishing ingredients—hyaluronic acid; peptides;
and vitamins A, C, and E—it doesn’t look heavy or settle into lines. Tap it on
lids to even out tone, blend an inverted triangle under eyes to brighten your
face, and dot onto zits to make them disappear.

Play
with
Color Joy Wong/The Licensing Project; product images courtesy of manufacturers

Bored with your go-to neutrals?

Ease into buildable color with
Byredo Colour Sticks ($30
each; byredo.com). One swipe
results in a subtle wash, while a
few layers bring intensity. These
multitaskers were created to
break rules—slick any of the 16
stunning shades onto your lids,
but feel free to get creative and
swipe them on lips and cheeks,
too. If you tend to reach for taupe,
give the khaki green or burnt
orange a try. P.S.: They’re the
perfect stocking stuffer for any
makeup lover on your list.

28 DECEMBER 2020 H E A LT H . C O M
 REAL RESULTS.
BACKED BY
NATURE AND
SCIENCE.
The prebiotic oat formula in Aveeno® Daily Moisturizing Lotion
locks in moisture to improve skin health in just one day.
For twice the nourishment, pair with Daily Moisturizing Wash.*
© J&JCI2019

Use products only as directed.

*Contains twice the nourishing oat.
beauty

YOUR SKIN ON…SUGAR

SKIN SCIENCE

Cocktails, cookies, and candy canes, oh my! Sugar

spikes can lead to breakouts and irritation. We explain
why—and how to care for your skin when it does.
BY L I S A D e S A N T I S

How does sugar

affect skin? HOW TO
Sugar does a triple whammy on your skin.
First, it causes an inflammatory response
CARE FOR
throughout the body, affecting everything SKIN AFTER
from muscles and joints to your immune sys- HAVING A
tem. In terms of your skin, inflammation can LOT OF SUGAR
cause it to be more sensitive or reactive, Sugar is a dehydrating
resulting in an uneven or lackluster complex- agent, so up your hydra-
ion and accelerated aging. tion, inside and out.
Second, there’s a surge in testosterone after “Be diligent about using
a sugar binge, says Loretta Ciraldo, MD, a der- hydrating skin-care
products twice a day, and
matologist in Aventura, Florida. Testosterone is drink a lot of water, while
an androgen—a type of hormone that manages TO COUNTERACT limiting alcoholic and
the sebaceous glands. So too much testoster- DULLNESS caffeinated drinks when
one can lead to oilier skin, which in turn brings Summer Fridays Soft Reset possible,” recommends
AHA Exfoliating Solution Dr. Ciraldo. Squeeze
on breakouts and enlarged pores. This alpha hydroxy acid–packed
liquid helps promote cell in some extra veggies and
Finally, sugar impairs two major building turnover, banishing dull skin vitamin C–rich foods,
left from a sugar binge.
blocks of healthy skin. “If sugar levels in the ($54; sephora.com) too, because their anti-
bloodstream spike beyond what insulin is oxidant properties can

77
capable of metabolizing, a natural chemical contribute to healthy-
reaction known as glycation occurs,” explains looking skin, adds
Dr. Woolery-Lloyd. And
Frauke Neuser, PhD, Olay’s principal scientist. avoid the stress-sugar
“It’s through glycation that sugar can bind pro- combo, advises Neuser:
teins in the skin like collagen and elastin,” adds “The stress hormone
Heather Woolery-Lloyd, MD, a dermatologist cortisol can increase the
in Miami. Collagen and elastin are responsible effects of glycation
American adults by up to 20 percent.”
for the skin’s firmness; when those proteins consume an aver-
Woman: Jena Ardell/The Licensing Project; product images courtesy of manufacturers
are under attack, they’re less able to function age of 77 grams
or repair themselves, points out Neuser, of sugar per day,
who adds that “the skin becomes drier and more than three
less elastic, over time causing more times the recom-
obvious wrinkles, sagging, dullness, mended amount
and sallowness.” for women.

TO BUST BREAKOUTS
Differin Detox + Soothe
2-Step Treatment Mask
Start with the warming rinse-off
clay mask that absorbs oil and
opens pores; finish with the
leave-on gel that hydrates and
soothes. ($20; at mass retailers)
TO NIX INFLAMMATION
Finishing Touch Flawless Contour
After applying a serum, oil, or moisturizer, glide this vibrating
massager over skin in upward strokes to help increase circulation
and decrease puffiness. ($20; flawlessbeauty.com)
TO BOOST MOISTURE
Clinique Moisture Surge Intense
72H Lipid- Replenishing Hydrator
While it’s rich and hydrating,
thanks to the combo of hyaluronic
acid and aloe water, its oil-free gel
formula doesn’t feel heavy and won’t
clog pores. ($39.50; clinique.com)

30 DECEMBER 2020 H E A LT H . C O M
 33

W E L L- B E I N G
FITNESS

STAY
STRONG!
EXPERT ADVICE

To keep your musculoskeletal

system in top form, orthopedists
AtomStudios/Getty Images

say to do these six things.

BY M AG G I E P U N I E W S K A
mind

Down the road, as we get older, we all expect to develop a few aches—maybe
a shin twinge, creaky elbows, or a sore lower back. But what if you could head off
+

those problems, starting today? Your 30s, 40s, and 50s are a window of opportunity
body

to course- correct any unhelpful habits that hurt your musculoskeletal health, says
Melody Hrubes, MD, a sports medicine specialist at the Rothman Orthopaedic
Institute in New York City. “If you make adjustments now, you can avoid surgery
and set yourself up for more pain-free days later on.” Here is a series of simple
THE PROS KNOW

steps you can take to protect your musculoskeletal system—your bones, muscles,
ligaments, tendons, and joints—for years to come.

1 of musculoskeletal damage. “Inju-
Bolster Your Frame
Every human body is held up by
some 206 bones, but women have to
be a little more mindful of theirs.
We tend to have lower bone density
than men in general. And during
menopause, we experience a drop
in bone density, thanks to waning
estrogen, which is a key contributor
to bone-cell production, says Sonu
Ahluwalia, MD, clinical chief of
orthopaedic surgery at Cedars Sinai
Medical Center in Los Angeles.
One of the best ways to shore up
your skeleton is to choose a diet
that includes plenty of calcium and
vitamin D, two nutrients essential
to strengthening bone tissue.
(Canned salmon is an excellent
source of both!) The other crucial
move: engaging in weight-bearing
exercise—like walking, running,
or strength training—a few times
a week. These workouts exert a
force on your bones that stimulates
them to produce new cells, says
Dr. Ahluwalia.
It’s also important to get a bone-
density test at some point, to check
for weaknesses. Doctors typically
suggest women wait until age 65,
but you may want to get a scan ear-
lier if you’ve already had more than
one fracture, or if you have a condi-
tion like inflammatory bowel dis-
ease, which can prevent nutrients
from reaching your bones.
2 to the freezer for a bag of peas.
Listen to Cues
Working out is vital for so many
aspects of your health—just keep
in mind, it’s also a major culprit
ries from physical activity either
come from doing too much too
soon, or not having the correct
form,” Dr. Hrubes says. And these
exercise injuries can lead to seri-
ous issues: They’re one of the top
reasons people under 50 need
orthopedic surgery, she adds.
To avoid sitting on the sidelines,
pay attention to your body’s
physical signals. Don’t brush off
tenderness or push through dis-
comfort. Minor aches should
resolve within two weeks, but if
they don’t, or you’re feeling numb-
ness, tingling, or you are having
trouble walking, bring up your pain
or tightness to a trainer or ortho-
pedist ASAP, urges Dr. Hrubes. A
fitness professional or doctor can
help you adjust your routine or
technique so you give your tissues
a chance to heal.
It’s also important to mix up
your workouts, says Dr. Hrubes.
If you’re a runner, for example, try
incorporating a few days of yoga
or swimming into your weekly
regimen. Getting a variety of forms
of exercise will help you target
different muscles and ligaments,
and prevent overuse injuries.
3 somewhere in your body and you
Lay Off the Ice
When you have a slight sprain or
you think you pulled a muscle,
there’s a good chance you’ll head
For many years, the standard
advice for minor injuries has been
RICE—rest, ice, compression,
and elevation. But it turns out ice
isn’t always beneficial and can
sometimes be harmful. While ice
can ease pain within the first 24
to 48 hours, it may delay healing.
“It constricts blood vessels, which
slows down the inflammatory
response,” says Dr. Ahluwalia. Swell-
ing is actually part of the recovery
process, as the body increases blood
flow and sends white blood cells
and fluid to the damaged area in an
attempt to repair it.
Slipping on a compression sock
or sleeve can help; it’ll squeeze any
built-up fluid out of the area. And
most docs recommend engaging
in gentle movement to prevent
your tissues from stiffening up.
Another common mistake is
icing sore legs or arms after
an intense sweat session, says
Dr. Hrubes. “Soreness means your
body is repairing the micro-tears
in the muscles and building them
back stronger.” A foam roller can
help by loosening up tight tissue
and improving blood flow to the
area. Don’t have a foam roller?
Try rolling a lacrosse or tennis
ball over your sore spots instead.
4
Believe in PT
If musculoskeletal pain crops up
end up in a doctor’s office, you may
be given a choice between drugs
(such as painkillers or steroids),
surgery, and physical therapy.
Many orthopedists recommend
trying the latter first: PT helps
strengthen the area that’s causing
your discomfort and corrects any
imbalances that may be contribut-
ing to the problem. The therapy

34 DECEMBER 2020 H E A LT H . C O M
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may even build up your resilience,
says Dr. Ahluwalia: “It could reedu­
cate your central nervous system
to be less sensitive to pain signals.”
Dr. Ahluwalia says he suggests
PT to 90 percent of his patients.
And there’s plenty of research to
support his rec: A study published
this year in The New England
Journal of Medicine, for example,
found that people with knee osteo­
arthritis who received physical
therapy sessions had less pain and
better physical function than those
who received steroid injections.
In some cases, medication may
be necessary, but combining it
with a PT regimen might boost
healing further. Korean research­
ers found that when people with
a frozen shoulder took anti­
inflammatory drugs or received
steroid injections, both remedies
worked better when the study
participants were also doing PT.
5 could result in joint stiffness, says
Consider the Pelvic Floor
Back pain is one of the most com­
mon musculoskeletal issues, and
also one of the most frustrating.
There are a variety of possible
causes—including a herniated disc,
compressed nerves, poor posture,
even weak glutes. But it’s worth
considering yet another potential
source that’s often overlooked:
an imbalance in the pelvic floor,
the group of muscles and connec­
tive tissues that stretch from
your pubic bone to your tailbone.
“When the pelvic­floor muscles
become too tight or weaken, they
end up putting pressure on the
back,” explains Dr. Hrubes. This
discomfort often comes with other
symptoms, such as painful sex,
difficult bowel movements, and
urinary incontinence.
Women who have been pregnant,
or who have endometriosis or
uterine cysts, are more prone to
Peter Dazeley/Getty Images
pelvic­floor issues. Lifting heavy
weights can also put you at risk.
The good news for your aching
back: A pelvic­floor specialist can
help you rehab the problematic
muscles. Most women are able to
find relief with a combo of physical
therapy and biofeedback therapy,
says Dr. Hrubes.
6
Sit Right
Data from the CDC found that one
in four American adults is seated
for eight­plus hours a day. During
the pandemic, many of us are
spending even more time sitting
at home. That could explain a lot
about how your body feels: “Sit­
ting in one position or with poor
posture tightens up many of your
muscles, ligaments, and joints,
which often leads to soreness and
pain,” says Dr. Hrubes.
Here’s how to manage all those
hours on your bottom a little better.
First, don’t attempt the 90­90­90
posture, with your knees, hips,
and elbows all bent at 90 degrees.
There’s actually no good evidence
that that position is best, and it
Dr. Hrubes. Instead, she suggests
leaning back a little in your chair
so your hips are bent at an angle
slightly greater than 90 degrees.
Also, move your feet away from
your body a bit so your knees are
bent at a greater angle too.
If you’re not working at a desk,
choose a stable seat that allows
you to sit as upright as possible.
A kitchen chair, for example, is bet­
ter than the couch. And if the seat
feels uncomfortable for your tush,
invest in a gel cushion, which can
help prevent soreness and the loss
of blood flow caused by some hard
surfaces, says Dr. Hrubes.
Then, every 20 to 30 minutes, get
up. The idea is to alternate between
sitting and standing. When you’re
on two feet, take a short walk, or try
hip, neck, and shoulder rolls—and
enjoy the stretch.
B O N E U P O N YO U R S K E L E T O N
Hover your phone’s camera
over the smart code to learn how to
ward off osteoporosis.
mind
+
body
THE PROS KNOW
New Joints
Have a friend who needs an
artificial knee? Or a colleague
who just had hip surgery?
If you feel like younger
people are getting joint
replacements these days,
you’re not wrong: Patients as
young as 45 are undergoing
these operations, doctors
say. In the next decade, knee
replacements are predicted
to rise by 189 percent,
and hip replacements by
171 percent. So why the
increase in these surgeries?
More people want to stay
fit as they age, says Benedict
Nwachukwu, MD, hip, knee,
and shoulder specialist
at the Hospital for Special
Surgery in New York City.
“If you’re 50 and have knee
arthritis, you don’t want
to wait until you’re 65 to have
your knee replaced.”
We also have medical
innovations to thank:
“Twenty years ago, a knee
replacement might have
lasted 15 years. Now it can
last 25 to 30 years,” says
Dr. Nwachukwu. Plus, today’s
artificial joints simply work
better, allowing people to do
more with their hardware.
One of the risks of an early
replacement, of course, is
needing a revision surgery
later in life. So before you go
under the knife, ask your doc
about alternatives that can
help preserve your own joint.
—Hannah Harper
H E A LT H . C O M DECEMBER 2020 39
mind
+
body
GOOD VIBES
strengthen
THE SEX Rx SURE, SEX CAN
your bond with your partner,
and it just, well, feels good.
But you may be surprised to
Engaging in sexual learn that there are a variety
activity does more for your of other ways sex benefits
health than you know. your mind and body. (It may
even help protect you from
BY T WA N N A A . H I N E S
the flu!) We asked a handful
of experts on the physiology
of pleasure—including neuro-
scientists, a gynecologist, and
an immunologist—to explain
a few of the lesser-known
perks of a roll in the hay.
40 DECEMBER 2020 H E A LT H . C O M
It’s a Form of Cardio
You probably don’t think of
sex as physical activity—but it
counts! Sex elicits many of the
same physiological responses
as exercise, explains Alyssa
Dweck, MD, an adjunct assis-
tant professor of obstetrics
and gynecology at New York
Medical College in Valhalla,
New York. “Your heart rate
goes up. Your blood pressure
rises. You start to breathe a
little heavier and at a [faster]
rate. Your blood flow starts
to increase everywhere,”
she says. All of that helps
strengthen your cardiovascu-
lar system, making it more
efficient at its job. The Ameri-
can Heart Association recom-
mends 90 to 150 minutes of
physical activity per week to
lower your risk of hyperten-
sion; have sex in the a.m., and
you’ll be closer to your goal
before you even get out of bed.
It Enhances Immunity
Because sex is a type of
moderate exercise, it should
also help ward off germs
and inflammation the same
way a good workout does,
says Susanne Sattler, PhD,
a research fellow at the
National Heart & Lung
Institute at Imperial College
London. “There certainly
is plenty of research into
how exercise affects the
immune system,” she says.
For example, we know that
moderate exercise increases
the number of cytotoxic
T cells in the blood; these
cells seek and destroy
infected and malignant
William Waldron/August
cells throughout the body.
Moderate exercise also
increases the number of
B cells, which generate anti-
bodies to counteract

invaders, says Sattler. “Mod-
erate bouts of exercise have
even been suggested as a
way to boost the efficiency
of vaccines and support
cancer therapy,” she adds.
It’s safe to assume a healthy
sex life will give you some
added protection during
the colder, wintry months,
when we need it most.
It Stimulates Your Brain
FMRI scans of women’s
brains during orgasm show
neurons lighting up all over
the place: “Every major
region in the brain becomes
much more active,” says
Barry R. Komisaruk, PhD, a
distinguished professor of
psychology at Rutgers Uni-
versity in Newark, New Jer-
sey. As a result, a surge of
nutrients and oxygen flows
into your neurons. That’s
helpful for the overall health
of your brain, and it probably
boosts your cognitive func-
tion, too, Komisaruk says.
But you don’t necessarily
need to climax to experience
this benefit: Sexual arousal
involves a gradual increase
in brain activity, which is
good for your noggin whether
you orgasm or not.
It Eases Stress
Americans are among the
most stressed-out people
on the planet, according to
a 2018 Gallup World Poll.
And that’s bad news for our
health. When your body is
under chronic stress, it ramps
up production of the fight-
or-flight hormone cortisol;
excess cortisol in the blood
can lead to the development
of visceral fat (the most harm-
ful kind) around the organs
in your abdominal cavity.
Now the good news: Sex
can give your nervous system
the break it so desperately
needs. Engaging in pleasur-
able sexual activity lowers
cortisol levels, “so you can be
[back] in a more baseline
area,” explains Stacey
Dutton, PhD, an assistant
professor of biology and
neuroscience at Agnes Scott
College in Decatur, Georgia.
What’s more, sex triggers the
release of neurochemicals—
think oxytocin (the bonding
hormone), serotonin (a mood
regulator), and dopamine
(a.k.a. the reward chemical)—
that actually make you feel
happier and more relaxed.
That calming effect can even
help you sleep better at night,
says Dutton.
It Tunes You
Into Your Body
Our cultural taboo on sex
affects us from an early age.
In this country, only 29 states
and the District of Columbia
require sex ed in public
schools. The subject is hushed
at home, too. One recent sur-
vey found that 46 percent of
women said they never had
the “sex talk” with their par-
ents when they were growing
up. The stigma on sexuality
stays with us into adulthood.
Many women don’t even feel
comfortable discussing sex-
ual health issues with their
doctor, according to a study
from a team of researchers
at the University of Chicago.
We could all do well to foster
a deeper connection to our
sexual selves—and learning
more about your own body
is a great way to start.
Engaging in sexual activity
allows you to do just that. So
try new things; explore and
experiment. Every body is
different, and you deserve to
discover—and enjoy—what
works best for you.
mind
+
body
Give Your
Libido a Lift
GOOD VIBES
Hormone changes,
stress, medication side
effects, poor commu-
nication with your
partner—these are all
reasons you may
be less interested in
sex now than you used
to be. But it might
not take much to
nurture your sexual
desire. Here are a few
things to try:
Look for inspo. Check
out the “steamy”
FMRI
scans of category on Netflix.
women’s Then reenact some
brains
during scenes at home.
orgasm
show Fantasize. Let your
neurons
lighting imagination run
up all wild as you picture
over the
place. who, what, where,
and when. Your
brain, your rules.
Pick a new spot.
Couples fall into a
rut by always having
sex in the same
position, in the same
place, at the same time
of day. Shake things up!
Try sex in the shower,
or another location.
Take it slow. Don’t
rush to intercourse.
Experiment with non-
penetrative sexual
stimulation with your
partner, such as
mutual masturbation.
You may learn some-
thing about yourself.
H E A LT H . C O M DECEMBER 2020 41
mind
+
body
AWARENESS

control that put her at risk for

hypertension: her race and
her gender. African American
women are 60 percent more
likely to have high blood
pressure than non-Hispanic
white women, according
to the U.S. Department of
Health and Human Services
Office of Minority Health.
They are also more likely to
have hypertension than Black
men—which means Black
women are one of the highest
risk groups for high blood
pressure in the nation.

The Problem
“Hypertension is highly
prevalent in African
Americans—and is a major
cause of heart disease, renal

WHAT’S ESTHER CELAMY-WILLIAMS

didn’t just assume she lived
disease, heart attacks, and
strokes,” says Allana T. Forde,
MAKING BLACK a healthy lifestyle. As a PhD, MPH, an investigator

WOMEN SICK?
Researchers are drawing
a connection between
discrimination and sky-high
rates of hypertension.
Here’s what they want
everyone to know.
BY AYA N A BY R D
licensed practical nurse, she
was trained to know she did.
So when the Orlando, Florida,
mom learned her headaches
and bouts of dizziness were
caused by high blood pressure,
she was shocked: “I didn’t eat
a lot of salt—nothing that
would have led me to think
that’s what it was,” says
Celamy-Williams, who was
27 at the time and is now 42.
“I thought I was too young.”
But there were two factors
beyond Celamy-Williams’
at the National Institutes of
Health who focuses on racial
disparities in health out-
comes. More than 42 percent
of Black adults in the U.S.
have elevated blood pressure.
There are possible medical
explanations for this statis-
tic, including higher rates of
obesity and diabetes among
African Americans. Some
scientists think that a gene
may make Black people more
susceptible to the effects of
salt on blood pressure.

42 DECEMBER 2020 H E A LT H . C O M I L L U S T R AT I O N BY OJ I M A A B A L A K A

Yet a growing body of research
is starting to address the ele­
phant in the room: African
Americans may be at a higher
risk for hypertension because
discrimination can lead to
chronic stress, and that can
raise blood pressure.
Black women may be espe­
cially vulnerable to this health
consequence. “Black women
carry a higher allostatic load—
which is a measure of the
physiological impact of stress
on the body—than Black
men and white women,” says
journalist Kenrya Rankin,
coauthor of How We Fight
White Supremacy. “Research­
ers attribute that large load
to walking around with the
combined weight of racism
and sexism on our shoulders.”
Arline Geronimus, ScD,
a professor of health behavior
and health education at the
University of Michigan School
of Public Health in Ann Arbor,
has developed an academic
theory to explain this phe­
nomenon. She has coined the
term “weathering” to describe
the way toxic stress—the kind
caused by discrimination—
leads to the premature deteri­
oration of Black women’s
health. And she points to
weathering as a factor in the
disproportionately high rates
of hypertension, cardiovascu­
lar disease, maternal mortal­
ity, and other negative health
outcomes in Black women.
The causes of weathering
are both subtle and overt.
They can include micro­
aggressions—daily slights,
indignities, and “casually
racist” comments—as well
as the barrage of media
images of unarmed Black
people being killed by police.
These types of stressors may
have a cumulative impact,
eroding health over time.
The Consequences
When Forde was a post­
doctoral research fellow at
the Urban Health Collabora­
tive at Drexel University’s
school of public health, in
Philadelphia, she and a team
of other researchers there
investigated the link between
discrimination and hyper­
tension for a study published
in July. They found that
African Americans who had
experienced moderate levels
of discrimination over the
course of their lives had an
almost 50 percent increased
risk of high blood pressure,
compared with African
Americans who had experi­
enced low levels. Other
research, published in the
American Journal of Hyper­
tension in 2018, has found
that being vigilant as a cop­
ing strategy for racism was
linked to higher odds of
developing hypertension.
“Discrimination can
directly impact hyperten­
sion, by activating the body’s
sympathetic nervous system
and hypothalamic­pituitary­
adrenal axis, through what
is referred to as the ‘stress
pathway,’ ” says Forde. In
other words, it triggers the
fight­or­flight response,
and the release of hormones
that constrict blood vessels,
raising blood pressure.
The Prescription
After the researchers from
Drexel’s Urban Health
Collaborative analyzed the
results of their study, they
concluded that to save the
lives of African Americans,
mind
+
body
What Is
Pre­
hypertension?
AWARENESS
The best way to find
out if you’re at risk
for hypertension
is to get your blood
pressure checked
regularly. A reading of
120/80 is considered
normal, and 140/90 or
above is high. But
what if your numbers
fall somewhere in
between? That’s called
prehypertension,
and it’s a warning sign
you can’t afford to
ignore. While
We are
always medications are not
tense. usually prescribed to
We are
always on treat prehypertension,
heightened lifestyle changes
alert, can help bring your
always
aware. blood pressure down.
Kamau Kokayi, MD,
a doctor of
integrative medicine
in Los Angeles and
Brooklyn, New York,
suggests these steps:
• Actively engage in
activities that will
reduce stress, such as
meditation or prayer.
• Add more organic
and plant-based foods
to your diet.
• Sleep. Then sleep
some more, as
it’s important to be
well-rested.
• Fill a 64-ounce
water bottle daily—
and finish it.
• Be compassionate
and kind to yourself.
H E A LT H . C O M DECEMBER 2020 43
mind
+
body
doctors must broaden their
thinking: “Our findings
suggest that health care pro-
fessionals should recognize
societal factors, such as
AWARENESS
discrimination—and not just
clinical factors—in order
to understand why African
Americans have a higher
risk of hypertension than
whites,” says Forde.
A good first step for provid-
ers: Actively strive to be anti-
racist, says Rankin. “They
need to ask themselves some
tough questions, and then
actually sit with the answers,”
she explains. “Questions like:
‘What harmful lessons did
I learn in medical school
that need to be unlearned?’
‘How does structural racism
impact my patients and the
way I interact with them?’ ”
This will make them better
doctors but will also help chip
away at inequality on a socie-
tal level. “Studies have found
that bias, stereotyping, and
prejudice contribute to health
inequities, influencing
Take the
Pressure Down
After being diagnosed with hypertension
in her 30s, Adeyinka Akinsulure­Smith
started running. Twelve marathons later,
and with the help of medication, the
New York City–based psychologist has
brought her blood pressure numbers
to normal. “It is empowering to be able to
say, ‘I am doing the best I can within my
power to keep myself as healthy as I can,’ ”
she says. But rest assured, there are
other ways to lower blood pressure that
do not involve 26 miles. Here is some
of the advice New York City internist
Juliet Widoff, MD, gives to her patients:
44 DECEMBER 2020 H E A LT H . C O M
clinical decision-making and
patient care for [people] in
minoritized communities,”
says Aletha Maybank, MD,
MPH, chief health equity
officer of the American Medi-
cal Association.
Another thing medical pro-
fessionals can do is foster rela-
tionships with organizations
focused on Black women’s
health, says Rankin. “Some
provide free health care. Some
employ community health
advisers, who live in the
Being Black communities they serve and
is not a attend doctor’s appointments
risk factor
for poor with Black patients to advo-
health; cate for them in the exam
racism is. room. Others run ground-level
education campaigns to help
connect people with quality
care.” For example, a program
with the Mayo Clinic in
Rochester, Minnesota, called
FAITH!—or Fostering African-
American Improvement in
Total Health—partners with
Black churches to promote
heart health across the state.
By not minimizing the
effects of discrimination on
their patients, doctors and
other health experts can help
GET MOVING
“Any amount you improve your
aerobic capacity is an improve-
ment,” says Dr. Widoff. In a
perfect world, she says, that
would mean increasing your heart
rate and keeping it up for 30 to
40 minutes, five times a week.
“But no one lives in a perfect
world, so anything helps. [Exer-
cise] not only lowers blood pres-
sure but can also reduce stress.”
SKIP THE SALT
Dr. Widoff stresses that reducing
sodium is critical to managing
blood pressure. She notes that
people who snack on packaged
foods or eat out frequently may
have a harder time tracking their
salt intake. “Look at packages,
ask [servers] about salt content,
and make an effort to cook
more,” she says.
lower rates of hypertension
for Black women. After all:
“Being Black is not a risk fac-
tor for poor health; racism is,”
says Dr. Maybank. “Racism
continues to make Black
women more vulnerable to
illness.” As awareness grows,
health outcomes should
improve, but it is a process
that will take time.
Celamy-Williams, who
has been on medication to
control her blood pressure
since her diagnosis, is now
very conscious of the role
discrimination can play in
Black women’s health. “We
are always tense,” she says.
“We are always on height-
ened alert, always aware of
our environment.” Over the
years, Celamy-Williams
has developed strategies to
manage her own stress level.
“I relax, no TV, prayer, just
zone into my own world,”
she says. “I’ve learned how
to stop internalizing all the
things going on around me.”
CUT BACK ON BOOZE
“Decreasing alcohol consumption
and quitting smoking can also
be helpful in reducing blood pres-
sure (and generally reducing car-
diovascular risk),” says Dr. Widoff.
SPEAK UP
If your doctor recommends medi-
cation to control hypertension,
make sure you ask about your
options, says Dr. Widoff. “I always
say, ‘Anything that is strong
enough to do you good is strong
enough to do you harm.’ There
are different classes of drugs that
work against elevated blood pres-
sure, and each has different
benefits and risks. It should never
be a one-size-fits-all conversation
but an individual one.”
I CAN’T BELIEVE HOW HAPPY
MY SON IS AFTER FINALLY
TAKING CONTROL OF HIS
HEROIN ADDICTION

Find Help. FIND hope.

Drugfree.org
© Center on Addiction | Partnership for Drug-Free Kids
mind
+
body
THE WORKOUT

PACK YOUR
PUNCH
Want to improve your cardio fitness?
Looking to build strength in your upper
body? Hoping to improve your core
stability? Check ’em all off (and more!)
with these at-home boxing workouts.

BOXING OFFERS plenty of

life metaphors: When you get
knocked down, get back up.
Find people to stay in your
corner. Learn to roll with the
punches. But the benefits of
boxing aren’t abstract. Box-
ing builds your cardio fit-
ness and endurance. And as
you work through rounds,
with breaks between effort,
you train interval-style, says
Jodi Klein, PT, DPT, ortho-
pedic clinical specialist at
Brigham and Women’s Hos-
pital in Boston. Research
shows that high-intensity
interval-type workouts, like
boxing, will improve your

46 DECEMBER 2020 H E A LT H . C O M

well-being by battling
obesity, high blood pressure,
type 2 diabetes, and even
anxiety and depression.
With each jab, cross, hook,
or uppercut, you also build
strength in your shoulders,
chest, and arms, especially
if you have a heavy bag or a
partner’s mitts to hit, says
Nic Martinez, PhD, instruc-
tor of exercise science at the
University of South Florida
and pro boxing performance
coach. The sport requires a
strong, stable lower half and
good balance to throw power-
ful punches and stay on your
feet while doing so. Plus, to
withstand the force of each
punch you land—impact
comes back to your arm when
you hit a bag or mitts—you
get a core-stability upgrade
that even a million planks
won’t provide, says Klein.
A physical sport like box-
ing also brings a host of men-
tal gains. Learning different
punch combos requires
Hover your
attention and action, which
camera over
means your mind stays
engaged and challenged, says
learn some
Martinez. You build hand-
eye coordination and a men-
tal toughness and confidence
from practicing (and nailing)
a new sport. “When people
engage in boxing and punch
and hit things, there’s also a
stress release that comes out
of the hands,” Martinez says.
If you need to let go of some-
thing, boxing gives you an
opportunity to drive it out
with each punch you throw.
You don’t have to step in a
ring (or even a gym) to earn
Erik Umphery/The Licensing Project
these boxing benefits. Simply
hit play on one of the work-
outs we sampled, streaming
it right to your home. Here’s
to fighting for those health
gains and life lessons.
—Mallory Creveling
We Tried It!
Health staffers sampled at-home versions of
some popular boxing classes. Here, our reviews.
SBX Now
sbxnow.com
FORMAT On-demand (pre-
recorded) workouts, as well as
virtual live classes via Zoom (at
sbxboxing.com). PRICE $16 per
month for on-demand, or $5 per
virtual class. CL ASSES Technical
tutorials, mobility and strength,
jump rope, and 30–45 minute
sessions that combine boxing
technique with guided rounds of
shadowboxing and full-body
conditioning, 5 to 45 minutes.
As a shadowboxing newbie,
I was a bit intimidated. But my
BFF, who took up boxing after
her divorce, was my cheerleader.
And the SBX Now offerings
are perfect for someone just
getting started. After a week of
technical demos, I knew the
fundamentals—foot positions,
the different punches (crosses,
jabs, and uppercuts), and how to
YO U R
TURN! combine the moves—and I felt
confident enough to try a class.
phone’s Once I got the moves down (sort
of), I loved it. I did the streaming
the smart sessions, and I was wiped after
code to
taking the 30-minute sessions.
moves. My boxing moves are not
ready for prime time, so no live
classes. What I loved about
SBX Now is that it offers a range
of classes. There was plenty for
me, as a beginner, to build up
my coordination and confidence.
With everything from demos
and warm-ups to longer classes,
there is something for every level.
I like the selection and variety of
instructors; I just needed to find
the ones who were sympatico with
how I wanted to work out. I looked
for the positive and encouraging
instructors with a “You can do one
more!” vibe. I’m now a regular.
—Lisa Kay Greissinger,
research editor
H E A LT H . C O M
mind
+
body
THE WORKOUT
Rumble TV
doyourumble.com
FORMAT Live classes via Zoom.
PRICE $15 per class, or $12 per
class for package of eight (to be
used in a month). No membership.
CL ASSES Boxing & Strength and
Cardio & Strength, both 45
minutes, plus some 60-minute
classes, like Level Up Boxing.
I had been taking Rumble’s box-
ing classes in studio pre-COVID,
so I was excited to try this ver-
sion. With Rumble TV, all the
basic punches and combinations
are there via shadowboxing, and
I’ve enjoyed learning those essen-
tial boxing moves; it makes me
feel like I know a little something
about the sport. I also like that
there are other people in the
class—some have video on, some
don’t (I didn’t)—and that the
trainer calls out people’s names
in encouragement (“Bring it,
Cheryl!”). It feels weirdly good!
Trainers lead classes from
their apartments, and seeing a
basket of laundry or empty
green-juice bottles can be dis-
tracting. And the spaces weren’t
always the best for demonstrat-
ing moves from an angle where
you can see them properly. Some
instructors cleared an area so
you were only focused on them
and not their home decor.
In terms of beginner or
advanced, there’s just one level
across the board, so you can
do as much or as little as you can
handle. If you’re a shy first timer
or are trying to challenge your-
self, live streaming is awesome,
because with your camera off,
your fellow boxers can’t see you
and you don’t feel any judgment.
However, I miss the bag! Shadow-
boxing is fun but not as cathartic
or amped up as hitting the bag.
—Cheryl Brown, executive editor
DECEMBER 2020 47

mind
+
body
FightCamp
joinfightcamp.com
THE WORKOUT
FORMAT On-demand (pre-
recorded) workouts. PRICE Pack-
ages include FightCamp Personal
(with punch trackers, quick wraps,
freestanding bag, heavy workout
mat, and premium boxing gloves,
for $1,219) and FightCamp Con-
nect, for those who have a bag
or already own some equipment
(with punch trackers and quick
wraps, for $439). All FightCamp
packages require a monthly
membership at $39 per month.
CL ASSES There are more than
400 prerecorded workouts,
with new ones added each week.
Classes range from beginner to
expert, from 15 minutes to an hour.
FightCamp offers connected,
at-home boxing with interactive
technology. Each package comes
with punch trackers that mea-
sure the velocity and the amount
of punches you throw, so you
can view your workouts with real-
time statistics and strike your
competitive side. The bag feels
high- quality, just like at a studio.
It was delivered and set up in
my home with ease. Tracking my
performance though the app
motivates me to improve my
strength and endurance levels.
The app plays a “ding” sound
when you hit a workout’s goal
number, and I find myself sprint-
punching until I hear it!
The coaches are all extremely
professional and consistent,
but with their own personal
touches. The overall tone is very
motivating, badass, and high-
tech. Classes aren’t live, so the
instructor doesn’t actually
know you’re tuning in—which can
make you feel less accountable
to get the gloves on (and there
are no personal shout-outs).
The bag does take up space
(though it’s nice to look at and
won’t ruin your decor). And invest-
ing in the gear is pricey but worth
it, if you love the sport. —Vanessa
Powell, contributing market editor
48 DECEMBER 2020 H E A LT H . C O M
Gloveworx
On Demand
ondemand.gloveworx.com
FORMAT On-demand (pre-
recorded) workouts. PRICE $30
per month (currently on special
for $20 per month); includes
a 25 percent discount on live vir-
tual training. CL ASSES Boxing,
strength, and recovery classes,
5 to 45 minutes.
I had taken a few virtual shadow-
boxing classes before trying
Gloveworx, and I was still sur-
prised at how sore I felt the day
after the workout. Throwing
punches without making contact
with a bag or blocker feels
almost silly at first, but eventu-
ally you start to feel the power
behind your movements in your
arms, core, and legs. One thing
I liked in particular was the
variety of classes. You can pick
the length—helpful when
you’re trying to get in a workout
between meetings—as well as
the type of class. The strength
classes incorporate moves like
squats and push-ups with short
boxing sets. They really gave me a
full-body workout and kept me
moving the entire time. The train-
ers were upbeat, motivational,
and no-frills—quick and to the
point while still feeling inclusive.
I would have liked to have seen
a few more female trainers; there
were only a couple of videos
available with a woman instruc-
tor. That said, I didn’t feel like the
classes were necessarily geared
toward men. —Hannah Harper,
editorial assistant
BoxUnion Digital
boxunion.com
FORMAT Live streaming classes
and on-demand (prerecorded)
classes. PRICE $30 per month.
CL ASSES Instruction, boxing,
strength, HIIT, yoga, and more,
10 to 45 minutes.
Pre-pandemic, I did a few boxing
classes in studios, but not know-
ing the basic moves and punches
always left me feeling lost. So I
love that BoxUnion offers tutorial
videos for all the basics—right
down to breathing while
punching!—and taking the few
minutes to use them made a big
difference for me. Their live
classes aren’t on Zoom, so while
your instructor sees the names of
who is there (and may give you a
shout-out), you are not on camera.
Shadowboxing is a great workout,
but for me, what sets it apart from
others is that it’s working your
brain as much as your body. Fol-
lowing the sequences definitely
requires focus; afterward, I feel
like I’ve accomplished something
both physically and mentally
(being totally engaged also makes
the time fly). The BoxUnion train-
ers are fun and upbeat; they are
teaching from the studio, giving a
consistency to the experience.
BoxUnion offers other types of
workouts and varying lengths, so
it could be the only app you need.
—Amy Conway, editor in chief
Gear Up!
If shadowboxing
isn’t doing it for
you, set up at
home with a bag. G L OV E S
Title Platinum
Proclaim Training
Gloves ($80;
titleboxing.com)
B AG
Title Hydro-Flex
H2O Bounce Back
Freestanding
Heavy Bag ($300;
titleboxing.com)
Head shots courtesy of staffers; product images courtesy of manufacturers
SHOES
Adidas Speedex
18 Shoes
($150; adidas.com).

LET’S I lost my job in April and
can’t buy expensive holiday
TALK IT presents for my family, as
I’ve done in the past. Home-
OUT! made gifts only go so far.
What will make people happy?
Acknowledging that you can’t con­
What if you can’t afford tribute to the holidays in the same
big holiday gifts this way is a tough reality. While you
year? When should you may have adjusted to some of the
end a relationship? changes in your life this year, man­
Our mental health pro aging feelings around holiday giv­
answers these questions ing can be especially hard.
and more. Try to figure out what’s troubling
you most. Sure, some of your
family members may feel a little
Lynn Saladino, PsyD, is a clinical psychologist in
New York City specializing in weight management,
relationships, and life transitions.
I L L U S T R AT I O N BY L U C I L A P E R I N I
mind
disappointed. But my guess is,
they’ll be more understanding than
+
you think. Consider whether your
body
concern for their feelings actually
represents your own disappoint­
ment and sadness over your current
circumstances. Make room for
those emotions if they arise.
Q+A
Now it’s time to get creative.
Explore your specific goals when it
comes to gifts for your loved ones:
Are you hoping to give your nieces
and nephews a special holiday
experience? Are you searching for
a token of appreciation for your
beloved aunt?
Once you know your goals, you
can find ways to adapt. If you’re
trying to create happy memories
for the kids, for example, you could
plan a “craft party”; together you’ll
create keepsakes for the cost of art
supplies. If you want to make your
aunt smile, choose a small gift and
wrap it up in beautiful paper and
ribbons. Even a $5 Starbucks card
can speak volumes when it’s pre­
sented thoughtfully.
Finally, resist the urge to apolo­
gize for the change in your gift
giving this year. If it’ll make you feel
better to explain your situation to
select relatives, go for it—but know
that it’s not necessary. Showing
people you care while staying on
budget is nothing to be ashamed of.
A couple of my childhood
friends reconnected earlier
this year. We’ve had some
fun Zoom calls, but it feels
like we don’t have much
to say anymore. How can
I pull away without hurting
anyone’s feelings?
Many of us were comforted back
in March to be reuniting with
old friends. Zoom felt novel, and we
were having conversations that
caught us up on years’ worth of lost
time. Now that life has picked up,
lots of people are evaluating which
“good” elements of quarantine
to keep and which to leave behind.
You’re not alone!
But before you back away from
this crew, dig a little deeper into
why you want to retreat. If you
H E A LT H . C O M DECEMBER 2020 51
ALL-NEW MAGAZINE
exclusively from

DREW &
JONATHAN
SCOTT
BRAND-NEW
from the hosts of HGTV’s Subscriber
Exclusive
‘PROPERTY BROTHERS’ HALF
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genuinely liked bonding with
these folks and just ran out of
things to talk about, brainstorm
some alternate ways to connect.
For example, you could take yoga
classes together or start a book
club. That way you can stay in
touch without the pressure
of rehashing your daily lives.
Are you withdrawing from these
childhood pals because you’ve out­
grown each other? If that’s the case,
try saying something like, “It’s been
great reconnecting, but I’m sud­
denly swamped, so I’ll have to skip
our next call.” Honoring the time
you spent together while also set­
ting a boundary should do the trick.
Bottom line: The decision of
how you’d like to use your time is
all yours. And if your meetups
are no longer bringing you joy, it’s
OK to change them.
I have been feeling for
months now that my long-
term relationship needs
to come to an end. We don’t
have any kids or share
finances, but I keep putting
off the breakup. Any advice?
If one thing is certain, 2020 hasn’t
felt like the “right” time for just
about anything. A lot of couples
have stayed together to preserve
some stability during this rocky
period, so don’t beat yourself
up. But if that feeling that your rela­
tionship has passed its expiration
date continues to nag you, it’s likely
time to take action.
Think about why you’ve been
stalling. Are you afraid to leave
your partner during a rough patch?
Are you dreading awkward ques­
tions from your family over the hol­
idays? Or are you anxious about
being single during a pandemic?
Now assess whether these fears
are strong enough to steer you.
Only you can decide when you’re
ready to break up. But if you stall
out of fear, you may only delay the
discomfort you’re trying to avoid.
To help manage some of your
concerns, make a plan to address
the scary stuff. Identify which
friends you’ll call for support.
Consider what you’ll do on the
weekends and how you’ll handle
probing questions. Knowing how
you’ll take care of yourself can
really help you build motivation.
This is a tough time to go solo,
but often when we let go of situa­
tions that no longer serve us, we
find great things on the other side.
The holidays are usually a
happy time for me, but this
year I’ve experienced a great
deal of loss. How do I get
through the season when it
feels so far from normal?
Start by setting an expectation of
what you hope to get from the
season. Create a list of what’s most
important to you, such as connect­
ing with your relatives and letting
your friends know how much you
value them. You may not be able to
do the things you usually do to
accomplish these goals—like take
a family ski trip, or host a cocktail
party for the neighbors. But when
you’re clear on your objectives, you
can find other, out­of­the­box ways
to focus on what matters most.
Also consider which traditions
you can still carry out and which
should be tweaked. For example, a
big holiday buffet may not be possi­
ble, but you can make dinner with
your family extra special, perhaps
by having a beautiful sit­down
affair instead. If you’ve lost a loved
one, you could include each guest
in a special tribute. Or invite your
guests to write down things they’d
like to leave behind in 2020 on
slips of paper—then ceremoniously
toss the papers in the fireplace.
A little flexibility and creativity
could go a long way toward creating
a unique but meaningful season.
Through my weekly
teletherapy sessions, I’ve
learned a lot more about my
therapist—what her home
looks like, the books she
keeps on her shelves. It’s
changed the way I see her
a little. How should I handle
this new information?
mind
For all the reasons teletherapy has
been a blessing during the pan­
+
demic, it does come with its share of
body
challenges. One of which may be
getting a peek at your therapist’s
personal life. Just seeing the art on
her walls or hearing a side convo
about a childcare snag could under­
Q+A
standably change your view of her.
Know that it’s OK (and impor­
tant!) to tell her your concerns.
Most therapists welcome this kind
of discussion. If you’ve tried to
ignore whatever is bothering you
but can’t, it’s probably worth bring­
ing up. Doing so may even deepen
your relationship with your thera­
pist. Remember, teletherapy is
new for most counselors, too, so the
feedback could be helpful to her.
Often when we let
go of situations
that no longer
serve us, we find
great things
on the other side.
Ask yourself what is shifting
your opinion of her. Sometimes it’s
obvious, like a framed photograph
in the background. Sometimes
it’s more subtle. If she’s dialing in
from her beach house, for example,
maybe you are experiencing feel­
ings of jealousy. If you can’t put
your finger on the issue, that’s OK
too. Try saying something like,
“I don’t know what feels different in
our relationship, but I’m not look­
ing forward to our sessions as much
as before. Can we explore that a bit?”
Even if it’s something she can’t
change—or something you can’t
unknow—talking it through may
help you and your therapist get
back on the same page. Give it a go,
and at the least, you’ll feel proud
that you brought it up!
H E A LT H . C O M DECEMBER 2020 53
Cheese. Tacos.
No dinner drama.

© 2019 Kraft Foods

 WEEKNIGHT
REFRESH
Stuck in a dinner rut? Meet your new back-pocket
recipes. These hearty, healthy meals come together 57
without a lot of time in the kitchen (or the supermarket!).
They’ll brighten up cold, dark days and feel more
special than your typical Tuesday fare.
RECIPES BY JULIA LEVY

RECIPES
NUTRITION
Food styling by Chelsea Zimmer; prop styling by Christine Keely

S T R AT E G I E S

CA R A M E LI Z E D
FE N N E L , SAG E &
K A LE PAS TA
This dish delivers plenty
of big, wintry flavors
as well as a hefty dose of
immune-enhancing
vitamin A (from
the fennel) and calcium
(thanks to the kale
and pecorino).

P H O T O G R A P H S BY G R E G D u P R E E
food

E SCA RO LE SA L A D WITH 1. Drain tuna, reserving oil. Flake

T U N A , WH ITE BE A NS & tuna into large pieces.
PA RM E SA N
2. Stir together lemon juice, shallot,
Active Time 15 minutes
mustard, rosemary, thyme, and salt
Total Time 15 minutes
in a small bowl; let stand 5 minutes.
Serves 6
F R E S H A N D FA S T

Measure 1/3 cup reserved tuna oil into

2 (6.7-oz.) jars tuna fillets a separate small bowl (if needed, When you don’t want
in olive oil add enough olive oil to reach 1/3 cup). to turn on the stove,
3 Tbsp. fresh lemon juice Gradually whisk into lemon juice try this satisfying salad.
(from 1 lemon) mixture until fully combined. Jarred tuna in olive oil—
more flavorful than
1 Tbsp. minced shallot the typical tins—elevates
3. Put escarole and beans in a large
1 tsp. Dijon mustard the deceptively simple
bowl. Add ¼ cup lemon dressing;
meal. Creamy cannellini
1 tsp. finely chopped fresh toss to coat well. Top with tuna, beans add fiber and
rosemary or ½ tsp. dried Parmesan, and almonds. Serve even more protein.
1 tsp. fresh thyme leaves remaining dressing on the side.
or ½ tsp. dried
PER SE RVIN G 364 Calories, 23g Fat
¾ tsp. kosher salt (4g Sat.), 28mg Chol., 6g Fiber, 25g Pro.,
Olive oil, as needed 14g Carb., 1g Sugar (0g Added),
686mg Sod., 2mg Iron, 178mg Calcium
1 head coarsely
GF HP HF
chopped escarole
1 (15-oz.) can no-salt-added
cannellini beans, drained
and rinsed
½ cup shaved Parmesan cheese
¼ cup plus 2 Tbsp. toasted
sliced almonds

58 DECEMBER 2020 H E A LT H . C O M
CA R A M E LI Z E D FE N N E L ,
SAG E & K A LE PAS TA

Active Time 25 minutes

Total Time 25 minutes
Serves 4

1 Tbsp. olive oil

1 small fennel bulb, cored and thinly
sliced, fronds reserved for garnish
2 medium shallots, thinly sliced
1 Tbsp. thinly sliced garlic
2 tsp. chopped fresh sage or
½ tsp. dried
1/3 cup dry white wine
3 cups coarsely chopped
stemmed kale, preferably Lacinato
1 tsp. kosher salt
12 oz. whole-grain orecchiette pasta
¼ cup chopped sun-dried
tomatoes in oil
¼ cup shredded pecorino
Romano cheese
1 Tbsp. fresh lemon juice

1. Heat oil in a large skillet over medium-

high. Cook fennel and shallots, stirring
often, until starting to soften, about 5 
minutes. Reduce heat to medium; cover
and cook, stirring occasionally, until very
soft and browned, 5 to 7 minutes. Uncover,
then stir in garlic and sage and cook,
stirring constantly, until fragrant, about
1 minute. Add wine, stirring to loosen
any browned bits from bottom of skillet,
then stir in kale and salt. Cover and cook
over medium, stirring once, until kale is
tender, about 3 minutes.

2. While fennel mixture cooks, prepare pasta

according to package directions, omitting
salt. Drain, reserving ½ cup cooking water.

3. Add cooked pasta, sun-dried tomatoes,

and reserved cooking water to fennel mix-
ture; stir to evenly coat. Stir in cheese and
lemon juice. Garnish with reserved fennel
fronds. Serve immediately.
PER SERVIN G 500 Calories, 12g Fat (2g Sat.),
7mg Chol., 11g Fiber, 16g Pro., 79g Carb.,
10g Sugar (0g Added), 627mg Sod., 5mg Iron,
184mg Calcium

V HP HF

R E CI PE K E Y
V Vegetarian
GF Gluten-Free
HP High Protein
HF High Fiber
food
F R E S H A N D FA S T

Tired of boneless
skinless chicken breasts?
Pork tenderloin is
just as lean. The cabbage
slaw here is braised in
apple cider, which softens
and sweetens the
BL ACK PE PPE R P O RK fiber- and vitamin C–
TE N D E RLO I N WITH CI D E R- rich veggie.
CA R AWAY RE D CA BBAG E 1. Preheat oven to broil with rack in center
position. Line a small rimmed baking sheet
Active Time 35 minutes
with aluminum foil. Spread mustard all over
Total Time 35 minutes
pork; sprinkle evenly with pepper and salt.
Serves 4 stirring constantly, until cabbage starts to
Place pork on prepared baking sheet and
1 Tbsp. Dijon mustard broil until golden brown, about 8 minutes soften, about 1 minute. Stir in cider; cover
1 lb. trimmed pork tenderloin, patted dry (do not remove pork from oven). Reduce oven and cook, stirring occasionally, until cab-
temperature to 425°F and continue cooking bage is wilted and tender, about 15 minutes.
1 Tbsp. cracked black pepper
until a thermometer inserted into thickest 3. Uncover cabbage mixture and remove
½ tsp. kosher salt
part of meat registers 145°F, about 15 min- from heat. Add butter and stir until melted.
1 medium-size sweet onion, thinly sliced
utes. Remove from oven; let rest 10 minutes. Stir in parsley. Slice pork into ½-inch-thick
3 oz. diced pancetta
2. While pork cooks and rests, cook onion slices; serve with cabbage mixture and
1 tsp. caraway seeds
and pancetta in a large skillet over medium- lemon wedges.
6 cups thinly sliced red cabbage
high, stirring often, until onion begins to PE R SE RVIN G318 Calories, 12g Fat (6g Sat.),
¾ cup apple cider
soften and turn golden and pancetta begins 97mg Chol., 4g Fiber, 29g Pro., 20g Carb.,
1 Tbsp. unsalted butter to crisp, about 7 minutes. Add caraway 12g Sugar (0g Added), 764mg Sod., 2mg Iron,
79mg Calcium
2 Tbsp. chopped fresh flat-leaf parsley seeds; cook, stirring constantly, until fra-
GF HP
Lemon wedges grant, about 1 minute. Add cabbage; cook,

60 DECEMBER 2020 H E A LT H . C O M
4 Your Health fits into your life,
not the other way around

WELLNESS COACHING

STREAMING WORKOUTS

CUSTOM MEAL PLANS

Hi Lionel, welcome back

Quick Links

I don’t feel well and may I’d like to speak to a

need a prescription. doctor face-to-face.

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right from the comfort of your couch
Call a Doctor
or Nurse 4 Your Health is an all-in-one health resource that gives
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Email a Doctor/ this smart code.
Wellness Expert Learn more at 4YourHealth.com NO APP REQUIRED.

© 2020 Synapse Group, Inc. All rights reserved.

 SMART START
food

A Dutch baby—part pancake, part popover—feels fancy but is actually quite simple
to make. Just blend up the batter, pour it into a hot pan, and bake. Whole-wheat
B E T T E R B R E A K FA S T S

pastry flour gives this savory version a light-as-air texture and plenty of nutrients,
while smoked salmon adds good-for-you omega-3 fats and protein. And the
dish is versatile enough to work for lunch or dinner, too.
R E C I P E BY K A R E N R A N K I N

D U TCH BA BY WITH
S M O K E D SA LM O N A N D D I LL

Active Time 15 minutes

Total Time 30 minutes
Serves 4

3 large eggs,
at room temperature
½ cup whole milk
½ cup whole-wheat
pastry flour
1 Tbsp. unsalted butter,
melted and slightly cooled
½ tsp. kosher salt
1 Tbsp. chopped fresh dill
1 Tbsp. chopped
fresh flat-leaf parsley
1 tsp. grated lemon zest
1 Tbsp. canola oil
¼ cup sour cream
4 oz. thinly sliced
smoked salmon
2 Tbsp. very thinly
sliced red onion

1. Preheat oven to 425°F. Put eggs,

milk, flour, butter, salt, 1 teaspoon
dill, 1 teaspoon parsley, and ½ 
teaspoon lemon zest in a blender;
process until completely smooth,
about 30 seconds, stopping to
scrape down sides as needed. (Do
not remove mixture from blender.)

2. Heat a 10-inch cast-iron skillet

over medium for 1 minute. Add
oil to hot skillet. Pulse batter in
blender once; quickly pour batter

Photograph by Greg DuPree; food styling by Chelsea Zimmer; prop styling by Christine Keely
into skillet, then immediately place
skillet in oven. Bake until Dutch D IA B E TI C -
baby is puffed and golden brown F RI E N D LY !
around edges, 16 to 18 minutes Foods like pancakes
(do not open oven while cooking). and popovers are
often off-limits if you
3. Remove from oven; immediately have diabetes, but this
recipe is low in both
top with sour cream, salmon, sugar and carbs—
onion, remaining 2 teaspoons dill, so go ahead
remaining 2 teaspoons parsley, and enjoy!
and remaining ½ teaspoon lemon
zest. Slide a spatula under the
Dutch baby, and slide out of skillet.
Cut into four wedges, and serve
immediately.
PER SERVIN G 280 Calories, 15g Fat
(6g Sat.), 167mg Chol., 3g Fiber, 14g Pro.,
22g Carb., 3g Sugar (0g Added),
521mg Sod., 2mg Iron, 89mg Calcium

62 DECEMBER 2020 H E A LT H . C O M
Discover the NEW Freestyle Libre 2 system

The FreeStyle Libre 2 system is an FDA-cleared continuous

glucose monitor (CGM) that lets you accurately1 check
your glucose with a painless 2 one-second scan—instead
of a fingerstick.†
Now with optional, real-time glucose alarms‡
that let you know if you go too low or too high.

Ask your doctor for a prescription for the FreeStyle

Libre 2 system. Learn more at FreeFromFingersticks.com.

†
Fingersticks are required if your glucose alarms and readings do not match
symptoms or when you see Check Blood Glucose symbol during the first
12 hours.
‡
Notifications will only be received when alarms are turned on and the sensor
is within 20 feet of the reading device.
REFERENCES: 1. FreeStyle Libre 2 User's Manual. 2. Haak T, et al. Flash
glucose-sensing technology as a replacement for blood glucose monitoring
for the management of insulin-treated type 2 diabetes: a multicentre, open-
label randomised controlled trial. Diabetes Ther. 2017;8(1):55-73.
INDICATIONS AND IMPORTANT SAFETY INFORMATION
The FreeStyle Libre 2 Flash Glucose Monitoring System is a continuous
glucose monitoring (CGM) device with real time alarms capability indicated
for the management of diabetes in persons age 4 and older.*
WARNINGS/LIMITATIONS*: The System must not be used with automated
insulin dosing (AID) systems, including closed loop and insulin suspend
systems. Remove the sensor before MRI, CT scan, X-ray, or diathermy
treatment. Do not take high doses of vitamin C (more than 500 mg per
day), as this may falsely raise your Sensor readings. Failure to use the
System according to the instructions for use may result in missing a severe
low blood glucose or high blood glucose event and/or making a treatment
decision that may result in injury. If glucose alarms and readings from the
System do not match symptoms or expectations, use a fingerstick blood
glucose value to make diabetes treatment decisions. Seek medical attention
when appropriate and contact Abbott Toll Free (855-632-8658) or visit *
www.freestylelibre.us for detailed indications for use and safety information.
*Please refer to www.freestylelibre.us for the indications and important
safety information.
The shape of the circle sensor unit, FreeStyle, Libre, and related brand
marks are owned by Abbott.
The product images are for illustrative purposes only.
© 2020 Abbott. ADC-26180 v1.0 08/20
food
BA K I N G K N OW- H OW
FLOUR POWER
’Tis the season for baking, and we wanted to share tips and tricks
for incorporating alternative flours into your holiday cookies.
So our test kitchen baked off batch after batch. Here are their favorites.
BY A N N A T H E O K T I S T O
Classic
Sugar Cookies
Active Time 40 minutes
Total Time 1 hour, 55 minutes
Makes 2 dozen
2¼ cups all-purpose flour
½ tsp. kosher salt
2/3 cup granulated sugar
½ cup unsalted
butter, softened
3 Tbsp. canola oil
1½ tsp. vanilla extract
1 large egg
1. Whisk together flour and salt
in a medium bowl. Beat sugar,
butter, oil, and vanilla in a large
bowl with an electric mixer on
medium speed until light and
fluffy, about 3 minutes. Beat in
egg until just combined, about
15 seconds. Add flour mixture;
beat on low speed just until
combined, about 1 minute.
Divide dough in half. Place each
half between 2 sheets of plastic
wrap, and roll to ¼-inch thick-
ness (about an 8-inch square).
Place dough squares, still
between plastic-wrap sheets,
on a baking sheet. Freeze until
firm, about 30 minutes. Pre-
heat oven to 350°F.
64 DECEMBER 2020
2. Line 2 large baking sheets
with parchment paper. Remove
1 dough square from freezer;
remove top plastic-wrap sheet.
Working quickly, cut dough
with a 2½-inch cutter (of desired
shape) to make 12 cookies,
rerolling scraps as needed in
between plastic-wrap sheets.
(If dough becomes too soft,
refreeze until firm, 2 to 5 min-
utes.) Arrange cookies 2 inches
apart on a prepared baking
sheet. Repeat with remaining
dough square.
3. Bake in upper and lower
thirds of oven, switching posi-
tion of sheets halfway through
baking, until cookies are lightly
browned around edges, 10 to
12 minutes. Cool on baking
sheets on a wire rack for 2 min-
utes, then transfer cookies
directly to wire rack and cool
completely, about 30 minutes.
Decorate as desired. Store in an
airtight container up to 3 days.
PER SE RVIN G (2 cookies)
235 Calories, 12g Fat (2g Sat.),
36mg Chol., 1g Fiber, 3g Pro., 29g
Carb., 11g Sugar (11g Added Sugar),
88mg Sod., 1mg Iron, 8mg Calcium
The Swaps
White whole-wheat flour
Swap it all! Use 2¼ cups
white whole-wheat flour.
Tester says: “Very delicious! Almond flour Use 1½ cups
Loved the light nutty flavor all-purpose flour and ¾ cup
almond flour; add ½ teaspoon
from the white whole wheat.
The cookie was still very baking powder to flour mixture.
buttery and soft.” Tester says: “Buttery and
nutty—the mild almond flour
Teff flour Use 1¼ cups all- really lets the vanilla flavor shine
purpose flour and 1 cup teff flour. and gave these a bit of pleasant
Tester says: “This was probably chew. I added a little baking
one of my favorites. Yielded powder here, too, because of
a crispy, nutty, earthy cookie the density of the flour.”
with some slight grittiness
Chickpea flour Use 1¼ cups
to the texture, in a good way!”
all-purpose flour and 1 cup
Oat flour Use 1¼ cups all- chickpea flour.
purpose flour and 1 cup oat Tester says: “I was worried
flour; add ½ teaspoon baking I might not like the flavor of
powder to flour mixture. chickpea flour here (could lean
Tester says: “The oat flavor too earthy), but I loved it! You
really comes through here.
don’t really taste the chickpea
It tastes hearty. I added a small
at all. You get a slightly crumblier
amount of baking powder
texture than the regular cookie,
because oat flour is considerably
but not by much.”
heavier than the other flours,
and I felt the dough would
benefit from a little leavening.”
Buckwheat flour Use 1 cup
all-purpose flour and
1¼ cups buckwheat flour.
Tester says: “The buckwheat
yielded one of the prettiest
cookies—the specks sprinkled
throughout give a plain-Jane
Food styling by Chelsea Zimmer; prop styling by Christine Keely
cookie some visual interest.
The flavor is grassy-earthy,
but the vanilla and butter still
come through nicely.”
P H O T O G R A P H S BY J E N N I F E R C AU S E Y
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 food
Why can’t you swap 1:1? All-purpose flour (or any wheat

BA K I N G K N OW- H OW
flour) contains gluten, which provides structure for cookies and
baked goods; most of the alternative flours here are gluten-free (GF)
and aren’t “strong” enough to support the cookie structure on
their own. When we tried to swap 1:1—or even just put in more
of the alternative flour—the cookies either spread, crumbled,
or didn’t have a great taste/texture. That’s why most GF mixes or
flour blends contain a few different types of GF flours, as well as
stabilizers like xanthan gum. (See below for more on this!)

Did you
know?
White whole wheat
is a type of The Stats
wheat—just like
While there’s not a staggering difference among
Granny Smith is a the flour swaps in the Classic Sugar Cookies, every extra bit
type of apple. of nutrition counts when it comes to desserts!
It’s 100 percent
whole wheat, not a
mixture of white FLOUR CA L O R I E S PROTEIN FIBER CA R B S

and wheat flours, All Purpose 235 3.03g 0.63g 29.19g

and it’s not
bleached. Packed White Whole Wheat 225 3.60g 2.25g 24.80g
with fiber, proteins,
Teff 247 3.62g 2.02g 30.90g
vitamins, and miner-
als, it’s nutritionally Oat 238 3.72g 1.36g 27.91g
equivalent to
classic red wheat. Buckwheat 224 3.26g 2.18g 25.56g

SOURCE: Almond 252 3.72g 0.92g 24.83g

King Arthur
Baking Company Chickpea 234 3.95g 2.02g 27.24g

What about gluten-free mixes? You could absolutely

use a GF blend in place of all the all-purpose flour (our test
kitchen uses both Cup4Cup and King Arthur Measure for
Measure, and finds they bake exactly like all-purpose),
but they aren’t whole-grain. Cup4Cup also offers a Whole-
some Flour blend that has more whole grain (brown rice
flour) than the original, plus added flaxseeds and rice bran.

H E A LT H . C O M DECEMBER 2020 67
 Living with relapsing multiple sclerosis (MS)?

TAKE A LOOK
at a once-daily pill for MS

People had fewer relapses with ZEPOSIA

fewer relapses
38
fewer relapses

In a one-year study: In a separate two-year study:

People who took ZEPOSIA had 48% People who took ZEPOSIA had
fewer relapses than those who took a 38% fewer relapses than those who
leading injectable medicine (Avonex).*† took a leading injectable.†

See additional study results at ZEPOSIA.com/results

*Avonex (interferon beta-1a).
One-year study: People taking ZEPOSIA had an Annualized Relapse Rate (ARR) of 0.181 vs 0.350 with a leading injectable. A total of 895 people
†

were studied (ZEPOSIA 447, a leading injectable 448). Two-year study: 0.172 ARR with ZEPOSIA vs 0.276 with a leading injectable. A total of 874
people were studied (ZEPOSIA 433, a leading injectable 441).

INDICATION
ZEPOSIA® (ozanimod) is a prescription medicine used to treat
relapsing forms of multiple sclerosis (MS), to include clinically
isolated syndrome, relapsing-remitting disease, and active
secondary progressive disease, in adults.
It is not known if ZEPOSIA is safe and effective in children.
IMPORTANT SAFETY INFORMATION
Do not take ZEPOSIA if you:
• have had a heart attack, chest pain (unstable angina), stroke
or mini-stroke (transient ischemic attack or TIA), or certain
types of heart failure in the last 6 months
• have or have had a history of certain types of an irregular
or abnormal heartbeat (arrhythmia) that is not corrected
by a pacemaker
• have untreated, severe breathing problems during your sleep
(sleep apnea)
• take certain medicines called monoamine oxidase
(MAO) inhibitors
Talk to your healthcare provider before taking ZEPOSIA if
you have any of these conditions or do not know if you have
any of these conditions.
ZEPOSIA may cause serious side effects, including:
• Infections. ZEPOSIA can increase your risk of serious
infections that can be life-threatening and cause
death. ZEPOSIA lowers the number of white blood cells
(lymphocytes) in your blood. This will usually go back
to normal within 3 months of stopping treatment. Your
healthcare provider may do a blood test of your white
blood cells before you start taking ZEPOSIA.
Call your healthcare provider right away if you have any
of these symptoms of an infection during treatment with
ZEPOSIA and for 3 months after your last dose of ZEPOSIA:
o fever o painful and frequent
o feeling very tired urination (signs of a
o flu-like symptoms urinary tract infection)
o cough o rash
IMPORTANT SAFETY INFORMATION (cont'd)
ZEPOSIA may cause serious side effects, including (cont'd):
o headache with fever, neck stiffness, sensitivity to light,
nausea, or confusion (symptoms of meningitis, an
infection of the lining around your brain and spine)
Your healthcare provider may delay starting or may stop your
ZEPOSIA treatment if you have an infection.
• Slow heart rate (also known as bradyarrhythmia) when
you start taking ZEPOSIA. ZEPOSIA may cause your heart
rate to temporarily slow down, especially during the first
8 days. You will have a test to check the electrical activity of
your heart called an electrocardiogram (ECG) before you take
your first dose of ZEPOSIA.
Call your healthcare provider if you experience the following
symptoms of slow heart rate:
o dizziness o shortness of breath
o lightheadedness o confusion
o feeling like your heart o chest pain
is beating slowly or o tiredness
skipping beats
Follow directions from your healthcare provider when
starting ZEPOSIA and when you miss a dose.
Continue reading for additional possible serious side effects
of ZEPOSIA.
Before taking ZEPOSIA, tell your healthcare provider about
all of your medical conditions, including if you:
• have a fever or infection, or are unable to fight infections due
to a disease, or take or have taken medicines that lower your
immune system
• before you start ZEPOSIA, your healthcare provider may give
you a chickenpox (varicella zoster virus) vaccine if you have
not had one before
• have had chickenpox or have received the vaccine for
chickenpox. Your healthcare provider may do a blood test for
the chickenpox virus. You may need to get the full course of
the vaccine and wait 1 month before taking ZEPOSIA
• have a slow heart rate
• have an irregular or abnormal heartbeat (arrhythmia)
• have a history of stroke
• have or have had heart problems, including a heart attack or
chest pain
• have high blood pressure
• have liver problems
• have breathing problems, including during your sleep
• have eye problems, especially an inflammation of the eye
called uveitis
• have diabetes
• are or plan to become pregnant or if you become pregnant
within 3 months after you stop taking ZEPOSIA. ZEPOSIA may
harm your unborn baby. If you are a female who can become
pregnant, talk to your healthcare provider about what birth
control method is right for you during your treatment with
ZEPOSIA and for 3 months after you stop taking ZEPOSIA
• are breastfeeding or plan to breastfeed. It is not known
if ZEPOSIA passes into your breast milk. Talk to your
healthcare provider about the best way to feed your
baby if you take ZEPOSIA
Tell your healthcare provider about all the medicines you
take or have recently taken, including prescription and
over-the-counter medicines, vitamins, and herbal supplements.
Using ZEPOSIA with other medicines can cause serious side
effects. Especially tell your healthcare provider if you take or
have taken:
• medicines that affect your immune system, such
as alemtuzumab
• medicines to control your heart rhythm (antiarrhythmics)
or heartbeat
• strong CYP2C8 inhibitors such as gemfibrozil or clopidogrel
• medicines that inhibit breast cancer resistance protein
transporters, such as cyclosporine and eltrombopag
• CYP2C8 inducers such as rifampin
• opioids (pain medicine), medicines to treat depression, and
medicines to treat Parkinson's disease
ZEPOSIA® is a registered trademark of Celgene Corporation,
a Bristol-Myers Squibb Company. Avonex® is a registered trademark of Biogen.
© 2020 Bristol-Myers Squibb Company. All rights reserved. Printed in the USA. 10/20 US-ZEP-20-1130
You should not receive live vaccines during treatment with
ZEPOSIA, for at least 1 month before taking ZEPOSIA and for
3 months after you stop taking ZEPOSIA. Vaccines may not
work as well when given during treatment with ZEPOSIA.
ZEPOSIA can cause serious side effects, including:
• liver problems. Your healthcare provider will do blood
tests to check your liver before you start taking ZEPOSIA.
Call your healthcare provider right away if you have any of
the following symptoms:
o unexplained nausea o loss of appetite
o vomiting o yellowing of the whites
o stomach area of your eyes or skin
(abdominal) pain o dark-colored urine
o tiredness
• increased blood pressure. Your healthcare provider should
check your blood pressure during treatment with ZEPOSIA.
A sudden, severe increase in blood pressure (hypertensive
crisis) can happen when you eat certain foods that contain
high levels of tyramine
• breathing problems. Some people who take ZEPOSIA have
shortness of breath. Call your healthcare provider right away
if you have new or worsening breathing problems
• a problem with your vision called macular edema. Your
risk of macular edema is higher if you have diabetes or
have had an inflammation of your eye called uveitis. Your
healthcare provider should test your vision before you start
taking ZEPOSIA if you are at higher risk for macular edema
or any time you notice vision changes during treatment with
ZEPOSIA. Call your healthcare provider right away if you
have any of the following symptoms:
o blurriness or shadows in o a blind spot in the
the center of your vision center of your vision
o sensitivity to light o unusually colored vision
• swelling and narrowing of the blood vessels in your
brain. Posterior Reversible Encephalopathy Syndrome
(PRES) is a rare condition that has happened with ZEPOSIA
and with drugs in the same class. Symptoms of PRES
usually get better when you stop taking ZEPOSIA. If left
untreated, it may lead to stroke. Your healthcare provider
will do a test if you have any symptoms of PRES. Call your
healthcare provider right away if you have any of the
following symptoms:
o sudden severe o sudden loss of vision
headache or other changes in
o sudden confusion your vision
o seizure
• severe worsening of MS after stopping ZEPOSIA. When
ZEPOSIA is stopped, symptoms of MS may return and
become worse compared to before or during treatment.
Always talk to your healthcare provider before you stop taking
ZEPOSIA for any reason. Tell your healthcare provider if you
have worsening symptoms of MS after stopping ZEPOSIA.
• allergic reactions. Call your healthcare provider if you have
symptoms of an allergic reaction, including a rash, itchy hives,
or swelling of the lips, tongue, or face
The most common side effects of ZEPOSIA can include:
• upper respiratory tract infections
• elevated liver enzymes
• low blood pressure when you stand up (orthostatic
hypotension)
• painful and frequent urination (signs of urinary tract infection)
• back pain
• high blood pressure
These are not all of the possible side effects of ZEPOSIA. For
more information, ask your healthcare provider or pharmacist.
Call your healthcare provider for medical advice about side
effects. You are encouraged to report negative side effects of
prescription drugs to the FDA. Visit www.FDA.gov/medwatch
or call 1-800-FDA-1088.
Please see the Important Facts on the next page.
IMPORTANT The information below does not take the place of talking with your healthcare professional. Only your
FACTS
healthcare professional knows the specifics of your condition and how ZEPOSIA® (ozanimod) may fit
into your overall therapy. Talk to your healthcare professional if you have any questions about ZEPOSIA
(pronounced zeh-poe’-see-ah).
What is the most important information I should know about
ZEPOSIA (ozanimod)?
ZEPOSIA may cause serious side effects, including:
1. Infections. ZEPOSIA can increase your risk of serious infections
that can be life-threatening and cause death. ZEPOSIA lowers the
number of white blood cells (lymphocytes) in your blood. This will
usually go back to normal within 3 months of stopping treatment.
Your healthcare provider may do a blood test of your white blood
cells before you start taking ZEPOSIA.
Call your healthcare provider right away if you have any of the
following symptoms of an infection during treatment with
ZEPOSIA and for 3 months after your last dose of ZEPOSIA:
◦ fever ◦ rash
◦ feeling very tired ◦ headache with fever, neck
◦ flu-like symptoms stiffness, sensitivity to
light, nausea or confusion
◦ cough (these may be symptoms of
◦ painful and frequent meningitis, an infection of
urination (signs of a urinary the lining around your brain
tract infection) and spine)
Your healthcare provider may delay starting or may stop your
ZEPOSIA treatment if you have an infection.
2. Slow heart rate (also known as bradyarrhythmia) when you
start taking ZEPOSIA. ZEPOSIA may cause your heart rate to
temporarily slow down, especially during the first 8 days that you
take ZEPOSIA. You will have a test to check the electrical activity
of your heart called an electrocardiogram (ECG) before you take
your first dose of ZEPOSIA. Call your healthcare provider if you
experience the following symptoms of slow heart rate:
◦ dizziness ◦ shortness of breath
◦ lightheadedness ◦ confusion
◦ feeling like your heart is ◦ chest pain
beating slowly or skipping ◦ tiredness
beats
Follow directions from your healthcare provider when starting
ZEPOSIA and when you miss a dose. See “How should I take
ZEPOSIA?”.
See “What are the possible side effects of ZEPOSIA?” for more
information about side effects.
What is ZEPOSIA?
• ZEPOSIA is a prescription medicine used to treat relapsing forms
of multiple sclerosis (MS), to include clinically isolated syndrome,
relapsing-remitting disease, and active secondary progressive
disease, in adults.
• It is not known if ZEPOSIA is safe and effective in children.
Do not take ZEPOSIA if you:
• have had a heart attack, chest pain (unstable angina), stroke or
mini-stroke (transient ischemic attack or TIA), or certain types of
heart failure in the last 6 months.
• have or have had a history of certain types of an irregular or
abnormal heartbeat (arrhythmia) that is not corrected by a
pacemaker.
• have untreated, severe breathing problems during your sleep
(sleep apnea).
• take certain medicines called monoamine oxidase (MAO)
inhibitors (e.g., selegiline, phenelzine, linezolid).
Talk to your healthcare provider before taking ZEPOSIA if you have
any of these conditions or do not know if you have any of these
conditions.
Before taking ZEPOSIA, tell your healthcare provider about all of
your medical conditions, including if you:
• have a fever or infection, or you are unable to fight infections
due to a disease or take or have taken medicines that lower your
immune system.
• received a vaccine in the past 30 days or are scheduled to receive
a vaccine. ZEPOSIA may cause vaccines to be less effective.
• Before you start treatment with ZEPOSIA, your healthcare provider
may give you a chicken pox (Varicella Zoster Virus) vaccine if you
have not had one before.
• have had chickenpox or have received the vaccine for chickenpox.
Your healthcare provider may do a blood test for the chickenpox
ZEPOSIA® is a trademark of Celgene, a Bristol-Myers Squibb Company.
© 2020 Bristol-Myers Squibb Company
virus. You may need to get the full course of the vaccine for
chickenpox and then wait 1 month before you start taking
ZEPOSIA (ozanimod).
• have a slow heart rate.
• have an irregular or abnormal heartbeat (arrhythmia).
• have a history of a stroke.
• have heart problems, including a heart attack or chest pain.
• have high blood pressure.
• have liver problems.
• have breathing problems, including during your sleep.
• have eye problems, especially an inflammation of the eye
called uveitis.
• have diabetes.
• are pregnant or plan to become pregnant. ZEPOSIA may harm
your unborn baby. Talk with your healthcare provider if you are
pregnant or plan to become pregnant. If you are a female who can
become pregnant, you should use effective birth control during
your treatment with ZEPOSIA and for 3 months after you stop
taking ZEPOSIA. Talk with your healthcare provider about what
birth control method is right for you during this time. Tell your
healthcare provider right away if you become pregnant while
taking ZEPOSIA or if you become pregnant within 3 months after
you stop taking ZEPOSIA.
• are breastfeeding or plan to breastfeed. It is not known if ZEPOSIA
passes into your breast milk. Talk to your healthcare provider
about the best way to feed your baby if you take ZEPOSIA.
Tell your healthcare provider about all the medicines you take or
have recently taken, including prescription and over-the-counter
medicines, vitamins, and herbal supplements. Using ZEPOSIA with
other medicines can cause serious side effects. Especially tell your
healthcare provider if you take or have taken:
• medicines that affect your immune system, such as alemtuzumab
• medicines to control your heart rhythm (antiarrhythmics), or
heart beat
• strong CYP2C8 inhibitors such as gemfibrozil or clopidogrel
• medicines that inhibit breast cancer resistance protein
transporters, such as cyclosporine and eltrombopag
• CYP2C8 inducers such as rifampin
• opioids (pain medicine)
• medicines to treat depression
• medicines to treat Parkinson’s disease
You should not receive live vaccines during treatment with ZEPOSIA,
for at least 1 month before taking ZEPOSIA and for 3 months after
you stop taking ZEPOSIA. Vaccines may not work as well when given
during treatment with ZEPOSIA.
Talk with your healthcare provider if you are not sure if you take any
of these medicines. Know the medicines you take. Keep a list of them
to show your healthcare provider and pharmacist when you get a
new medicine.
How should I take ZEPOSIA?
You will receive a 7-day starter pack. You must start ZEPOSIA
by slowly increasing doses over the first week. Follow the
dose schedule of: Days 1-4: 0.23 mg 1 time a day; Days 5-7: 0.46 mg
1 time a day; Days 8 and thereafter: 0.92 mg 1 time a day. This may
reduce the risk of slowing of the heart rate.
• Take ZEPOSIA exactly as your healthcare provider tells you to take it.
• Take ZEPOSIA 1 time each day.
• Swallow ZEPOSIA capsules whole.
• Take ZEPOSIA with or without food.
• Avoid certain foods that are high (over 150 mg) in tyramine such
as aged, fermented, cured, smoked and pickled foods. Eating
these foods while taking ZEPOSIA may increase your blood
pressure.
• Do not stop taking ZEPOSIA without talking with your healthcare
provider first.
• Do not skip a dose.
• Start taking ZEPOSIA with a 7-day starter pack.
• If you miss 1 or more days of your ZEPOSIA dose during the first
14 days of treatment, talk to your healthcare provider. You will
need to begin with another ZEPOSIA 7-day starter pack.
• If you miss a dose of ZEPOSIA after the first 14 days of treatment,
take the next scheduled dose the following day.
What are the possible side effects of ZEPOSIA?
ZEPOSIA can cause serious side effects, including:
• See “What is the most important information I should know
about ZEPOSIA (ozanimod)?”
• liver problems. ZEPOSIA may cause liver problems. Your
healthcare provider will do blood tests to check your liver before
you start taking ZEPOSIA. Call your healthcare provider right away
if you have any of the following symptoms:
◦ unexplained nausea ◦ loss of appetite
◦ vomiting ◦ yellowing of the whites of
◦ stomach area (abdominal) your eyes or skin
pain ◦ dark colored urine
◦ tiredness
• increased blood pressure. Your healthcare provider should check
your blood pressure during treatment with ZEPOSIA. A sudden,
severe increase in blood pressure (hypertensive crisis) can happen
when you eat certain foods that contain high levels of tyramine.
See “How should I take ZEPOSIA?” section for more information.
• breathing problems. Some people who take ZEPOSIA have
shortness of breath. Call your healthcare provider right away if
you have new or worsening breathing problems.
• a problem with your vision called macular edema. Your risk
for macular edema is higher if you have diabetes or have had an
inflammation of your eye called uveitis. Your healthcare provider
should test your vision before you start taking ZEPOSIA if you are
at higher risk for macular edema or at any time you notice vision
changes during treatment with ZEPOSIA. Call your healthcare
provider right away if you have any of the following symptoms:
◦ blurriness or shadows in the ◦ a blind spot in the center of
center of your vision your vision
◦ sensitivity to light ◦ unusually colored vision
• swelling and narrowing of blood vessels in your brain.
A  condition called PRES (Posterior Reversible Encephalopathy
Syndrome) is a rare condition that has happened with ZEPOSIA
and with drugs in the same class. Symptoms of PRES usually get
better when you stop taking ZEPOSIA. If left untreated, it may lead
to a stroke. Your healthcare provider will do a test if you have any
symptoms of PRES. Call your healthcare provider right away if you
have any of the following symptoms:
◦ sudden severe headache ◦ sudden loss of vision or other
◦ sudden confusion changes in your vision
◦ seizure
• severe worsening of multiple sclerosis (MS) after stopping
ZEPOSIA. When ZEPOSIA is stopped, symptoms of MS may return
and become worse compared to before or during treatment.
Always talk to your healthcare provider before you stop taking
ZEPOSIA for any reason. Tell your healthcare provider if you have
worsening symptoms of MS after stopping ZEPOSIA.
• allergic reactions. Call your healthcare provider if you have
symptoms of an allergic reaction, including a rash, itchy hives, or
swelling of the lips, tongue or face.
The most common side effects of ZEPOSIA can include:
• upper respiratory tract infections
• elevated liver enzymes
• low blood pressure when you stand up (orthostatic hypotension)
• painful and frequent urination (signs of urinary tract infection)
• back pain
• high blood pressure
These are not all of the possible side effects of ZEPOSIA. For more
information, ask your healthcare provider or pharmacist. Call your
healthcare provider for medical advice about side effects. You may
report side effects to FDA at 1-800-FDA-1088.
General information about the safe and effective use of ZEPOSIA.
Medicines are sometimes prescribed for purposes other than those
listed in a Medication Guide. Do not take ZEPOSIA for conditions
for which it was not prescribed. Do not give ZEPOSIA to other
people, even if they have the same symptoms you have. It may
harm them. You can ask your healthcare provider or pharmacist for
information about ZEPOSIA that is written for health professionals.
For more information, call 1-833-ZEPOSIA (1-833-937-6742) or go
to ZEPOSIA.com.
Manufactured for: Celgene Corporation, Summit, NJ 07901
Patent: www.celgene.com/therapies
September 2020
ZEP_PT_BS_v.002_09/2020
 71

Good health is the most valuable gift of all, and this year’s holiday roundup
aims to deliver just that: thoughtful products—none more than $100—
designed to enhance well-being or just make the recipient feel good. And you can
shop to support. We sought out products from small businesses and those
that give back, as well as companies owned by women and people of color, so
you’re giving in more ways than one. BY VA N E S S A L . P OW E L L

R E L AT I O N S H I P S
SELF-CARE
HOME

Patagonia Snowbelle Beanie

Courtesy of Patagonia

Whether you’re shredding the slopes or watching from the sidelines, this hat—made from 100 percent recycled
materials—is equal parts fashion and function. How they give back: Patagonia pledges 1 percent of sales to the preservation
and restoration of the natural environment. It has awarded more than $110 million in grants and in-kind donations to
domestic and international grassroots environmental groups making a difference in local communities.
$49; patagonia.com G
 Wellness 1
for the
Body 2
5 invest the extra 10 percent of its
3 B
4
1. Larq Bottle Movement
This filtering and self-cleaning
6
bottle eliminates bacteria,
viruses, and biocontaminants
with its built-in UV-C LED light.
How they give back: Larq
donates 1 percent of proceeds
to the environmental group
1% for the Planet. $98 for the
17 oz. bottle; livelarq.com
B S G
7 pairs of socks to the homeless
2. JaxJox Push
UpConnect Make every
Gift Guide
push-up count! This unit helps
target varied muscle groups,
corrects your position, and sta-
bilizes form. $100; bestbuy.com
8 B
3. New Balance
9 Trekking Poles Mountain
or field, sunshine or snow,
these walking poles literally
support all your outdoor
adventures. $20; amazon.com
4. Ancient Nutrition
10 Multi Collagen Protein:
Chocolate Made from five
types of collagen from four
food sources, this supplement
is a delicious way to get strong,
healthy hair, skin, and nails.
$50; store.draxe.com
5. Thousand Heritage
Helmet A high-performance
helmet that makes safety look
cool. How they give back:
S H O PPI N G K E Y B BIPOC-Owned W Woman-Owned S Small Business G Give Back
72 DECEMBER 2020 H E A LT H . C O M
Thousand is a member of 1%
for the Planet, and it offsets
110 percent of its annual
emissions. Through its 110%
campaign, consumers can
vote for where Thousand will
offsets—renewable energies,
reforestation, or alternative
transportation infrastructure.
$89; explorethousand.com
W S G
6. Sheabrand CBD
Muscle, Joint and Skin
Balm Treat pain or irritated
skin with a rich, luxurious CBD
body butter that will upgrade
your bathroom #shelfie.
$30; sheabrand.com
W S
7. Bombas Prism
Snowflake Calf Socks
Everyone needs socks—
especially ones that won’t
fall down and that have a
cushioned footbed. How they
give back: For every item pur-
chased, a specially designed
item is donated to those in
need. To date, Bombas has
donated more than 40 million
community. $15; bombas.com
S G
8. Seed Daily Synbiotic
This probiotic-prebiotic combo
is based on a systemic approach
to gut health: What’s good for
the microbiome is also good
for the overall wellness of your
heart and skin. $50 per monthly
subscription; seed.com
9. Bala The Power Ring
Make your at-home workouts
more challenging with a
10-pound ring to press, hold,
or swing. $85; shopbala.com
W S
10. Allbirds Wool
Runners These machine-
Product images courtesy of manufacturers
washable sneakers are what
you want on your feet all day
long. How they give back:
Allbirds donates lightly used
shoes to Soles4Souls, which
then distributes them to peo-
ple in need. It has also self-
imposed a carbon tax as a way
of offsetting its carbon emis-
sions. $95; allbirds.com
G
 1

4
2

Gift Guide
1. Jiggy Boobs This quirky
body-positivity puzzle comes
with a tube of glue so you
can frame it and proudly show
off the girls when you’re done.
$40; jiggypuzzles.com
W S

2. Osea Vagus Nerve Oil 3

The vagus nerve impacts
5
sleep, digestion, emotions, and
more. Rub this fragrant oil on
the neck and behind the ears
to stimulate the nerve, reduce
stress, promote relaxation, and
fight inflammation. How they
give back: Each year, Osea
supports causes that align with
their clean and cruelty-free
values. $48; oseamalibu.com
W S G

3. We Are Knitters 7. Nocs Provisions

Rosella Clutch Crochet
Kit Knitting is known to reduce
anxiety and increase your
sense of well-being; this begin-
ner’s kit delivers both, along
with a stylish finished product.
$50; weareknitters.com
W S
4. Rifle Paper Co.
Postcard Set and
Writing Pen Taking the time
to write a letter by hand makes
you really think about the
Standard Issue
Binoculars Sometimes
you see the world differently
when you can get into the
details, like with these travel- 7
friendly binoculars. How they
give back: They’re a member
6
of 1% for the Planet, and give
1 percent of proceeds to Trips
for Kids Marin, a nonprofit
program that gets inner-city
youth on bikes and into nature.
$89; nocsprovisions.com
S G

sentiment behind the words.

$10 and $16; riflepaperco.com
8. The Ethical Silk
5. Ban.dō Brighten Up!
Company Mulberry Silk
Coloring Book Coloring is a Eye Mask Slip this on as
you slide into bed to help you
wonderfully positive activity that
wind down and get a good
makes us slow down and focus
night’s sleep. How they give
on something other than our
back: 10 percent of the brand’s
to-do list. How they give back:
profits go to charity (Jeevan
15 percent of net proceeds on
Jyothi HIV/AIDS care center
all sales of ban.dō products on
and Focus Ireland). $35;
bando.com go to the Loveland 8
theethicalsilkcompany.com
Product images courtesy of manufacturers

Foundation. $15; bando.com

W S G
W S G

6. Fender Venice
Soprano Ukulele Learning
something new is good for the
brain: This is a great beginner
instrument, and the online
courses, Fender Play, will have
you strumming a tune in no
time. $70; shop.fender.com
9. Actually Curious
Curiosity Edition
These game cards encourage
conversation and deeper
9
empathy through the science
of emotional connection.
$25; actuallycurious.com
B S

H E A LT H . C O M DECEMBER 2020 73
 Wellness 3. Lulu and Georgia
for the

Home
1
Live Wreath This wreath
smells amazing, while
doubling as holiday decor.
$80 for a 20-inch wreath;
luluandgeorgia.com
W

2 4. Parks Project Parks

Book This collection of
vintage brochures, maps,
and photography from more
3
than 300 U.S. national parks
will inspire you to explore
the great outdoors. How
they give back: Parks Project
partners with conservancy
groups to protect our national
parks for future generations.
$55; parksproject.us
4 S G

5. Drift Wood Visor

Freshener Aromatherapy
on the go: a car air freshener
crafted from sustainably
sourced wood and scents
made with essential oils.
$40 for a 6-month subscrip-
tion; drift.co
S
5

6. Parachute Cloud
Gift Guide

Cotton Robe Put on this

soft, lightweight, spa-worthy
robe whenever you need
a self-care moment. $99;
parachutehome.com
W

6
8
7 percent of profits are donated
1. Supernatural Starter
Set Just add water to a con-
centrate of essential oils and
plant extracts, and you’ve got
a sparkling-clean home, sans
chemicals. How they give
9 $40; weezietowels.com
back: Through a partnership
with the National Forest Foun-
dation, two trees are planted
for every Starter Set purchased.
$75; supernatural.com
7. Juniper Ridge
Cascade Forest Room
Spray and Douglas Fir
Campfire Incense This
California company makes
home and body products using
plants largely from the West
Coast. The scents will transport
you. How they give back: 10 
to organizations that fight to
protect wilderness spaces.
$15 and $12; juniperridge.com
S G
8. Weezie Towels
Makeup Towels Get a
clean, makeup-free face with-
out staining your white towels.
W S
9. Marie Mae Company
At Home Wellness Kit
Product images courtesy of manufacturers

W S G Let the calming vibes and

creativity flow with the goodies
GET THE in this box. How they give back:
GOODS!
2. Terrelique Relaxation Each purchase provides an
Hover your Slippers These cushy, hour of training to a trafficking
phone’s machine-washable slippers survivor at the Marie Mae Busi-
camera over are the perfect excuse to have ness School, where she’ll learn
the smart a shoe-free home; you’ll feel practical business skills to
code to shop a more zen the minute you slip improve the quality of her life.
selection of them on. $52; terrelique.com $85 for a large kit; mariemae.com
these items on
W S
amazon.com. W S G

74 DECEMBER 2020 H E A LT H . C O M
 1. Caraway Fry Pan
Wellness for
1
the

Table
Ditch your old nonstick
skillet: Foods will slide off this
ceramic-coated pan just
as well, without the Teflon.
$95; carawayhome.com
S

2. Pot d’Huile Hot Sloth

4
CBD Hot Sauce This isn’t
your typical hot sauce: First,
the color—magenta. Second,
the tangy-fruity flavor comes
from fermented plums, haba-
neros, and white miso. Third, it 2
has CBD olive oil mixed in. So
go ahead and add some “chill”
to any dish. $36; pdhcbd.com
S

3. Martha Stewart CBD 3

Wellness Gummies
Martha was inspired by her
favorite French candies
when creating these 10 mg
CBD isolate gummies—
wellness has never tasted so
good! $35; shopcanopy.com 6

4. Golde Cacao Turmeric

Superfood Latte Blend
Stir this into milk, coffee, 5
or smoothies for a healthy
(and tasty) dose of essential
minerals and superfoods.
$29; golde.co
B W S

5. Sakara Life Popcorn

Trio Organic, non-GMO
popcorn that’s air-popped
with coconut oil and includes
toppings like mineral-rich
Himalayan salt; low-glycemic
coconut nectar; and nutritional
yeast, rich in vitamin B12 .
$45; sakara.com
W S
6. xN Studio Salad
Servers Sustainably sourced
wood utensils that make
serving salad a true pleasure.
How they give back: A portion
of this sale goes toward scholar-
ships and campus upgrades
at Suubi Orphanage and
Primary school in Uganda.
$50; xnasozistudio.com
B W S G
8. Modern Sprout
Garden Jar Fresh herbs take
even simple meals to the next
level. This self-watering kit
ensures you always have some
on hand; offerings include pars-
ley, basil, sage, oregano, mint,
and cilantro. How they give
back: Modern Sprout donates
1 percent of proceeds from 7
certain products to American
Forests for ecosystem protec- 8
Gift Guide
tion and the Heartland Alliance,
which provides employment
for Chicago’s vulnerable resi-
dents. $20; modsprout.com
S G
9

9. Feed Apron Need moti-

7. Omnom Superchoco- vation to cook dinner? Donning
berry Barleynibblynutty- this minimalist utility apron
Product images courtesy of manufacturers

licious Chocolate Bar will make you feel like a kitchen

This Icelandic chocolate bar is
packed with almonds, cranber-
ries, cacao nibs, and organic
popped barley. How they give
back: Omnom supports the
LGBTQ+ community and has
been an official sponsor of
Reykjavik Pride since 2017.
$25.30 for 2 bars; amazon.com
S G
boss. How they give back:
The purchase of an apron pro-
vides 25 meals to children
in need. Feed’s mission is to
end childhood hunger by
working with nonprofit part-
ners like UN World Food Pro-
gramme and No Kid Hungry.
$68; feedprojects.com
W S G

H E A LT H . C O M DECEMBER 2020 75
life

HAPPY PAWLIDAYS
PETS

We asked veterinarians and animal experts for their

recommendations on gifts that will keep your pet active, mentally
engaged, and healthy—this season and beyond.

KeBuLe Interactive Cat Toy ($28; amazon.com) Smart Dog

“This laser toy gives your cat stimulation even when Suction
you’re busy or away. You can adjust both the speed Cup Tug
and the range of the beam.” —Jeff Werber, DVM, Toy ($13;
Catit Design Senses chief vet officer for Airvet telemedicine and chief vet amazon.com)
Massage Center of Dr. Jeff Optimum and Daily Canine, Los Angeles “Tug-of-war
($45; amazon.com) “Cats rub games are
their faces on things—and you!— great until you
because they’re marking them actually need
with pheromones, but it feels good, Squishy Face to take some-
too. Your cats will love this toy; Sure Studio Flirt Pole thing away
I recommend topping it with some PetCare V2 ($29; squishy from your dog
catnip.” —Justine A. Lee, DVM, Animo facestudio.com) and they think
board-certified veterinary Activity “I could not live without you’re playing.
specialist, St. Paul, Minnesota Tracker this for my own dog. This toy
and Behav- It helps keep your suction-cups to
ior Monitor pet exercised and a wall or door
for Dogs engaged, especially on so the dog can
($90; surepet days where you tug to her
care.com) might not have time heart’s con-
“This collar can for a long walk.” tent. Having a
track all kinds —Terri Bright, PhD, toy to play with
of information board-certified while you’re
for pet parents, behavior analyst out can soothe
like how much and director of behav- separation
their dog is ior at MSPCA/ anxiety, too.”
sleeping, what Angell, Boston —Dr. Werber
type of calories
are burned,
any abnormal
behaviors
(barking, etc.),
and even how
much their
dog is itching,
which helps
One Fast Cat Exercise track allergy-
Product images courtesy of manufacturers

Wheel ($199 for the black management

model; onefastcat.com) therapy.”
“Smart and athletic breeds such —Natalie
as Bengals, Savannahs, Siamese, Marks, DVM,
spotted, and leopard cats seem to VCA Blum
take to this most easily. It’s a great Animal Hospi-
outlet for excess energy—it can tal, Chicago
curb destructive behavior and help Wisdom Panel Premium Dog DNA Collection Kit
your pet lose weight. Don’t give ($160; wisdompanel.com) “I gave one of these to a friend who was
up if it takes some time for them very curious to know the breed of their mutt. They loved it!” —Sara Ochoa,
to get into it!” —Dr. Werber DVM, veterinary consultant for doglab.com, Whitehouse, Texas

80 DECEMBER 2020 H E A LT H . C O M
Trademarks owned by Société des Produits Nestlé S.A., Vevey, Switzerland.
All in the Family
Throughout 2020, many
of us spent more time
with family than usual—
after all, it was tough to
see anyone else! So, as
the year comes to an
end, Health wanted to
celebrate those very
special bonds, and we
could think of no better
way to do that than
with an uplifting, fun
convo between hilarious
and charming siblings
Kate and Oliver Hudson.
BY BETHANY HEITMAN

PH OTO G R A PHS BY DA N N Y F UJ IK AWA

85
 Spend just a few minutes
with Kate and Oliver Hudson
and you can’t help but be filled with the warm and fuzz-
ies. The love and respect these siblings have for each
other radiates out of them. But before you start rolling
your eyes, know this: It’s not in a cheesy, golly-gee way
at all. In fact, the duo spend much of their time cracking
jokes (sometimes at the other’s expense!) while still lift-
ing each other up. Ollie, as Kate calls him, raves about
Kate’s fearless nature and work ethic—along with her
fierce acting career, Kate cofounded the activewear
company Fabletics; she’s the founder of King St. Vodka;
and her latest venture is InBloom, a collection of sup-
plements. And Kate clearly looks up to Oliver as an
older brother and gushes about how great a father he is.
They speak with the same affection for the rest of their
family, which includes mom Goldie Hawn and her long-
time partner Kurt Russell (whom they affectionately
call Pa), as well as stepbrother Boston and half-brother
Wyatt. Their kids are also close. Oliver has two sons
and a daughter with Erinn, his wife of 14 years. Kate also
has two sons, and in October 2018 she welcomed a
daughter with boyfriend Danny Fujikawa (the talented
photographer who shot this story!). But they’re also
refreshingly candid in admitting no family is absolutely
86 DECEMBER 2020 H E A LT H . C O M
perfect. Kate, 41, and Oliver, 44, are so interested in
family dynamics that in November 2019 they launched
a hit podcast. Together, they cohost Sibling Revelry
and interview experts and famous siblings about their
bonds—while also digging into their own relationship.
The biggest takeaway? That family is important and
that no matter what type of familial relationships you
have, they have a major influence on who you are.
As we Zoomed with Kate and Oliver shortly after their
Health cover shoot, Kate expanded on this very notion.
“I’m really glad we’re doing this with Health because
when people talk about wellness, we talk a lot about what
we put into our body and working out,” she says. “But
I also think the connections with family and how we
relate to one another can become a direct reflection
of how we feel or do not feel about ourselves. The health-
ier your relationships are with your family, the healthier
your relationship will be with yourself.” Oliver, who,
like Kate, has had a successful acting career for more
than two decades, is very much on the same page. “And
it goes both ways,” he adds. “If you have a healthy rela-
tionship with yourself, it lends itself to having a healthy
relationship with your family.”
How have you both been keeping busy during
this time? Kate Well, I’ve been working and Ollie has
been camping.
Oliver, you’ve posted some interesting camping
shots on Instagram… Oliver Oh, yes. I did another
butt shot. Kate He loves free-balling in nature. Oliver
Well, you know what? I feel I have a really good butt, and
I needed people to understand that I’m 44 years old
and it’s still perky and really pretty—I owe it all to Mom,
and I think Kate does, too. Everyone needs to know that
I’ve still got it. Kate So, there’s another thing—it comes
back to our father. [Editor’s note: Kate and Oliver’s bio-
logical dad is singer Bill Hudson.] The times we did see
him when we were very young, he loved to sun himself.
He would stand, basically naked, with his chest and face
to the sun. I think that Oliver, internally and subcon-
sciously, is connecting with Dad every time he does that.
That’s how I see it. [Laughs] Oliver But to really answer
the question, I’m getting out as much as I can. I’m in
Colorado just getting away from the world. Kate And I’m
at home editing our podcast. I enjoy working.
How did the idea for Sibling Revelry come about?
Oliver Katie and I just always wanted to do something
together creatively, and the podcast world was blowing
up. We wanted to explore this sibling dynamic. It’s
a relationship that is under valued in a sense, but it is an
extremely important one. Kate The only people you
can really talk about your family dynamic with truthfully
and that know you better than anybody are your siblings.
When you’re raised by the same parents or even
just one parent, those are the only people who know
what you’ve experienced. Even your partner doesn’t
know; your best friends, they don’t know.
Has doing the podcast helped you have a fuller
understanding of your relationship? Oliver Kate
and I are very open. We always have been—there’s no
secrets. But this medium has allowed me to express myself
to Kate in ways that I haven’t been able to before, both good
and bad—meaning, the things that I admire most about
her or the things that I wish that I had for myself that she
possesses. There’s an openness, for me, personally, that
has happened while doing this show that has been really
nice for me and cathartic and has, I think, brought us
closer because we’re just able to speak the truth in the
moment. So it’s not that I’ve learned something new about
Kate—but my expression toward her has been better.
Are you good about spending quality time
together? Kate Our kids are like siblings—they want
to be with each other at all times. I either have the kids
or I send my kids to Ollie’s. Then we come over and we
meet up and we have dinner. Oliver And we live so close
to each other; it makes things pretty easy.
Opening spread (On Kate) shirt and jeans: IRO; turtleneck: Fabletics;
boots: By Far; earrings: Jenny Bird; (on Oliver) fleece jacket: Fabletics Men;
shirt: Outerknown; pants: Citizens of Humanity; boots: Grenson; this spread,
from left to right (on Kate) jeans and sweater: IRO; ribbed T-shirt: Fabletics;
shoes: Danner; (on Oliver) jacket: Nanushka; sweatshirt: Fabletics Men;
(on Kate) jacket and skirt: Pistola; top: Fabletics; jewelry: Ellie Vail
H E A LT H . C O M DECEMBER 2020 87
 (On Kate) jumpsuit: Michael Kors; jewelry: Ellie Vail;
boots: Danner; (on Oliver) jacket and pants: Michael Kors;
T-shirt: Fabletics Men; boots: Giuseppe Zanotti

88 DECEMBER 2020 H E A LT H . C O M
 “The big word for me
has always been connection.”
—Kate

Kate, did you worship Oliver as the older
brother when you were younger? Kate Yes. I
think at one point I called him a Greek god and never
lived it down. Oliver was feeling insecure. He was
looking at his body and he’s like, “How do I look?”
I’m like, “Ollie, come on. You’re like a Greek god.
Look at you. You’ve got the thing.” I literally said
that because I felt like I wanted to make him feel
confident. I looked up to him so much. I thought I
was doing the right thing by building up his body
confidence—and instead, I’ve never lived it down.
When did he stop seeing you as the annoying
little sister and start seeing you as someone
he wanted to hang out with? Kate When he
left for college, I was 15 or 16. When he came back,
I was getting older and had cute girlfriends. He
and his friends were like, “Oh, now we can all hang.”
Oliver I think I have PTSD from my own asshole-
ness. I have my own little daughter, Rio. When the
boys treat her poorly, it triggers me. Something
comes over me, and I get so angry—it has to be from
something deep, something from my own psychol-
ogy of how I treated my sister.
Do you parent your kids in a similar way?
Oliver There are similarities, for sure. Personally, as
a country, I think we coddle our kids too much. Katie
and I can definitely be strict—in a good way. We’re
different in a lot of things, though. I’m very liberal in
letting my kids watch whatever movies, and I curse
in front of my kids. If I curse in front of her kids, it’s
“Oliver!” Kate I’m super lenient when it comes to
matters of the heart. I’m actually quite lenient as long
as they’re doing their part. As far as I’m concerned,
there’s what you’re entitled to and then there’s your
privileges. The only things you’re entitled to are a
roof over your head, food, and my love. Everything
else is a privilege, and I’ll take it away in a heartbeat
if you’re not respecting our home’s moral compass.
What was one of the most empowering things
from your own upbringing that continues to
serve you today? Kate We’re lucky to have parents
who love our individuation and who allow mistakes.
We have one of those families that is almost too close.
As you get older, you always criticize your parents,
right? But when I look at it really objectively, I’m like,
“Whatever I don’t agree with right in this moment,
they clearly did something right because there’s no
one I’d rather spend time with than them.” Oliver
Yeah, there was never a sit-down where they were
like, “This is the way you need to look at life.” It’s like
Kate said, they were like: “You’re an individual; go
90 DECEMBER 2020 H E A LT H . C O M
down your own path. We’re here if you need us.” And
you take things from your own parents unconsciously
that reveal themselves as you get older. Every day
there’s something I do that I think, “That’s just like
Mom,” or, “That’s like Pa.”
Switching gears—Kate, between Fabletics
and InBloom, you’re very enmeshed in the
world of wellness. What does it mean to you?
Kate The big word for me has always been connection.
We can’t be well if we are not feeling like we are
connecting to something—it will always backfire.
You have to know what you like and why you’re doing
something; otherwise, you’ll end up doing things
like yo-yo dieting. So the first step of wellness for
me is connectivity and the second is not putting
so much pressure on yourself.
Oliver, how about you? Oliver For me, wellness
starts with your mind. I could drink all the green
juice and take all the fish oil in the world, but if my
mind isn’t right, that stuff isn’t going to do s--- for
me, personally. I have to be working on myself every
day in that regard, whether it’s through yoga, medi-
tation, breath work, whatever. Kate That sounds
great, but the truth is Oliver also really needs some
green juice and fish oil. [Laughs] Our joke was that
Oliver’s quote for Health was going to be “I’ve just
got to stop drinking.” Oliver No, getting hammered
with great friends around a campfire is healthy.
You can quote me. [Laughs]
On a more serious note, when you look
at your sibling, what makes you most proud?
Kate In the last four or so years, Oliver has been
working really hard internally. I think of a mop—
he’s wringing out old s---. One of the things I love
watching most is that he’s becoming more coura-
geous. For me, having the courage to do something
was always in my nature. I always looked at Ollie
and said: “I know you have that fearless nature. You
just need to let go and surrender.” And he’s finally
been doing that in the last four years. Oliver It’s so
true. I’ve found my voice at 44, which is weird. One
of the things I admire about Kate is her courageous-
ness, her fearlessness, and her ability to dive head-
first into things. She doesn’t give a s--- about what
people think of her—it doesn’t affect her. I never
had that. The other thing with Kate is her desire to
always work on herself. She knows every day is a new
day with a new lesson to learn, whether it be in her
relationship, business, as a mother, whatever. Kate
The 40s are good years. Oliver Yes, I feel the 40s.
(On Kate) sweater and pants: Nanushka; turtleneck: Fabletics; earrings: Alice Pierre
Fabletics and Fabletics Men
items available at fabletics.com
Hair by Nikki Lee at 901 Artists; makeup by Debra Ferullo at
Tracey Mattingly Agency; wardrobe by Sophie Lopez at
The Wall Group; manicure by Ashlie Johnson at The Wall Group for Orly
H E A LT H . C O M DECEMBER 2020 91
 Finding a sense of purpose can
help you better weather life’s ups
and downs, both emotionally
and physically. Use this guide to
start charting your course.

BY JENNIFER KING LINDLEY

I L L U S T R AT I O N BY J O E Y G U I D O N E

92 DECEMBER 2020 H E A LT H . C O M
 Mariam Mouna Guessous had already achieved a dream career as a creative director
at a top New York City ad agency. “I was making lots of money, getting awards.
My life looked glamorous on Instagram,” says Guessous, who immigrated to the
U.S. from Morocco as a teenager. “But it felt like smoke and mirrors.” Despite
her success, Guessous was burned-out, unenergized, empty. Eventually, she fell
into a depression. “I did some deep soul-searching. I was haunted by this question:
What am I meant to do with my life?”
Purpose is your life’s why, experts say. “It is a clear long-term direction that
you strive toward that guides your daily activities and shapes your sense of self,”
explains Patrick Hill, PhD, an associate professor of psychological and brain
sciences at Washington University in St. Louis. Without purpose, you can feel
unmoored, as if something’s missing. Its effects are felt across cultures. The Japa-
nese call it ikigai, which roughly translates as a reason to get up in the morning.
Yet we tend to get so distracted by our daily lives (chasing the next promotion,
writing a grocery list, refilling the cat’s prescription) that we forget the bigger
picture. It doesn’t help that we live in “purpose-challenged” times, says Emily
Esfahani Smith, author of The Power of Meaning. “The traditional sources of
meaning—being part of a close-knit community, a shared religious faith—are less
common than in the past,” she says. “But that can also be an opportunity: a
chance to create your own path.”

A growing body of research is revealing that having a purpose is

crucial for not only our emotional well-being but our health, too.
A 2019 study in the journal JAMA Current Open, for example, found
that participants who did not report a strong life purpose were twice
as likely to die during the study period as those who did. Other research
has linked a sense of purpose to better sleep and stronger immune
function. “The number of physical health indicators that are asso-
ciated with the presence of purpose is really quite astounding,” says
Kendall Cotton Bronk, PhD, a professor of psychology at Claremont
Graduate University in California.
Reassuringly, Hill’s research has found that purpose can come in
all shapes and sizes and still bestow benefits. Yours doesn’t have to
be solving global warming (though if it is, you go!). It can be grow-
ing vegetables in the community garden, being a good friend or a
supportive partner, or following your own spiritual path. What really
matters, says Hill, is that you feel what you are doing is meaningful
and important.
Researchers are still exploring the reasons purpose seems to be

94 DECEMBER 2020 H E A LT H . C O M
so beneficial. For starters, those guided by purpose might have
healthier lifestyles. (There’s no doubt that a good reason to stay fit—
say, keeping up with a pack of foster dogs—can be a powerful moti-
vator.) Hill and his colleagues have found that people with a sense
of meaning are less physically reactive to day-to-day stressors. Other
research has shown that their stress-hormone levels don’t spike as W AY F I N D I N G

much and they are less likely to report physical symptoms like head-
ache and fatigue on trying days. Purpose is also a powerful source
➛
of emotional resilience, says Hill: “Your purpose is like a lighthouse.
It guides you through difficult times so you can keep going forward.”
Write It Out
Indeed, research done at Cornell University found that study par-
ticipants with a sense of purpose were more likely to perceive a steep
Researchers say expressive
hill as easier to climb. writing is one of the most effec-
tive ways to get in touch with
what makes your life meaning-
The Sweet Spot ful. But sitting down with a
Some people have a clear idea of their raison d’être from the get-go, blank sheet of paper to tackle
says Carin Rockind, a life-purpose coach and host of The PurposeGirl
Podcast. “I have a friend who always knew she wanted to practice
a whopper like “What do I want
medicine. There is a picture of her at 7 years old with a stethoscope to accomplish with my life?”
around her neck.” For many of us, however, our why is more elusive. can be downright daunting.
Bronk’s research has found that the most potent feelings of pur- “Approach the idea in less over-
pose have a connection to something outside the self. That could be whelming language,” suggests
a religious faith or an effort to build a rural library. But the purpose Bronk. Try responding to these
is rooted in “a desire to make a difference, to contribute in some way
to the broader world,” as Bronk puts it. In fact, people often find their
prompts from our experts:
raison d’être where their passions and skills overlap with some need
that exists out there in the world, says Esfahani Smith. What does an ideal world
Discovering that sweet spot can take lots of wandering, detours, look like to me?
and mess-ups, adds Rockind. It’s as much about action as insight, she
says—“putting one foot in front of the other, trying things to see what How would it be different
lights you up, sometimes reversing course.” That might mean volun-
teering for a new cause or chatting with a stranger. “Remind your-
than our current world?
self, every step is a good step.”
Guessous experienced a few twists and turns after she quit her What first steps could I take
advertising job. “I listened to a little voice within me that said: ‘Face to help bring about that change?
your fear. Just leave.’ ” She flew to Puerto Rico and spent a month
recovering. “I let myself just be.” She journaled, reconnected with Whom do I most admire? Why?
nature. When she returned home, she started using her artistic skills

What might their example

show me about my life?

W AY F I N D I N G What are the moments in

➛ my life in which I felt
most alive, engaged, joyful?
Imagine the Future
What do those moments
Close your eyes and visualize your 80th have in common?
birthday party, suggests Rockind. Listen
for the clink of glasses. Picture the cake and How can I fill my life with
candles, and the faces of your loved ones. more of that?
Now contemplate what you want to express
to those gathered around you. What do you
want to say about how you lived? Let the
answers guide you.
H E A LT H . C O M DECEMBER 2020 95

W AY F I N D I N G
➛ by connecting them to what you really care about—what you are
Search for Quiet
“Purpose requires having
enough self-knowledge that
you are in touch with your
own talents and values,” says
Esfahani Smith. The daily
cacophony (Bzzz! Ping!) can
keep us so focused on the
world around us, we don’t
turn inward enough. One
remedy: carving out some
space to be alone (sans
phone). “Finding times of
quiet, such as meditation,
gives you a chance to tune
out the forces outside
yourself— social media, or
the expectations of others—
that may be drowning out
your inner sense of direc-
tion.” It can be as simple as
going for a walk. Esfahani
Smith, for example, strolls the
nature trails near her home.
96 DECEMBER 2020 H E A LT H . C O M
to create beautiful affirmation cards to help herself cope. (One reads:
“I walk confidently toward my fear and embrace it until it becomes
my strength.”) Guessous shared her cards with other women and saw
how the affirmations moved them. “I thought, ‘This is what I need
to do. I want to use my abilities to help empower women.’ ”
That epiphany was the first in a series of “breadcrumbs,” she says—
realizations that were somehow guiding her toward a more mean-
ingful life. Now, three years later, she is the founder of I See You
Wellness in Brooklyn, a healing space where she runs self-care expe-
riences for women of color and other underserved communities.
Walk Your Walk
One way to feel more purpose in your life is to consider how even
your mundane day-to-day activities may be contributing to your
bigger why. “You can find meaning in the endless dishes and emails
here to do,” says Leah Weiss, PhD, a lecturer at Stanford University
Graduate School of Business and author of How We Work. When you
wade through a mountain of laundry, remind yourself that it’s a nec-
essary part of your mission to raise amazing kids. Frazzled by a big
deadline? Think about how what you are creating will eventually
help other people.
“We are often on autopilot, mindlessly churning through the to-do
list,” Weiss points out. Start building moments of contemplation into
your routine. “As you drink your cup of coffee, take time to reflect
on what is most important to you.”
What is your why? “There’s real power in just asking the question,”
says Bronk. While you ponder the answer, you may become more
certain that you’re on the right path or feel inspired to go in a com-
pletely new direction. For Guessous, it has become an ever-evolving
process: “The more I discover who I am, the more my purpose
expands,” she says. “It is so freeing.”
W AY F I N D I N G
➛
Keep It Light
Rather than fixating on ID’ing your purpose,
try to consider the notion with curiosity. Stimu-
late your creativity with questions like “What
might life have in store for me?” That open
attitude worked for Guessous: “I became a big
believer in playing more. Just dance, paint,
follow your intuition to check out a new town,
or sign up for a new class. Be open to the unex-
pected. You never know what you will discover
about yourself, what doors might open.”
 “We are often on autopilot,
mindlessly churning
through the to-do list. As
you drink your cup of coffee,
take time to reflect on what
is most important to you.”

A series of health challenges led Sahara Rose to her current

mission—teaching a mostly millennial audience about W AY F I N D I N G
the ancient Indian healing tradition of Ayurveda as a form of
self-care. “Growing up, I was very overweight. I had terrible ➛
asthma,” says Rose, host of the Highest Self Podcast. After
college, she enrolled to become a certified health coach, but Allow Room
her own health continued to deteriorate. That’s when she to Grow
began reading about Ayurveda and eventually decided to move
to India to study the philosophy. “Ayurveda helped me heal by It is natural for your purpose
bringing my body and mind back into balance.” Her new book,
to change as you do, says
Discover Your Dharma (out January 5), is all about finding your
higher calling. Here, Rose shares a few words of wisdom: Susan Biali Haas, MD, an
executive and resilience
What has Ayurveda taught you about purpose? Ayurveda coach. Haas should know.
teaches that Nature doesn’t mess up. You are not here by acci- During her training to
dent. Your unique purpose, or dharma, is the string that pieces become a physician, she took
together many of the important moments in your life. Take time
a detour to follow her dream
to reflect on what keeps coming up for you: If you have always
loved making art, for instance, your purpose could be bringing of becoming a professional
more beauty to the world. flamenco dancer! A good time
to check in with yourself is
How about the times when you feel like you’ve derailed? during big life transitions,
I believe we learn lessons that mostly help us grow, evolve, and she says—a job loss, a
expand. Think of them as your life’s unique curriculum. I suggest
breakup, an empty nest. Not
journaling about them: What did my painful divorce teach me?
Did I learn independence? To trust my gut? How can I make use sure where to start? Think
of that hard-earned knowledge to make the world a better place? back to your childhood pas-
sions, says Haas: “What were
How do you know if you are on the right path? When we are you obsessed with as a kid
tapped into our true selves, we will experience “synchronicities.” before the grown-ups got to
The road becomes easier; things start to click into place. For
you and started telling you
instance, you might meet someone who will be influential to you
at just the right time. When you are living your purpose, you will what you should do? Build-
experience a feeling of expansion—like you are opening your arms ing things? Caring for ani-
to something greater. Follow those feelings. They are your compass. mals? Ask yourself, ‘Is there
a way to get more of those
passions in your life now?’ ”

H E A LT H . C O M DECEMBER 2020 97
 ✳

MERRY &
BRIGHTWhatever your holidays look like, these flavorful,
lightened-up bites and creative lower-alcohol cocktails will help
you celebrate. Here’s to a happy, healthy 2021.
✳
R E C I P E S B Y M E L I S S A G R AY / PHOTOGRAPHS BY GREG DuPREE

98 DECEMBER 2020
 ✳
THE MENU
Pomegranate
Spritz

Roasted
Truffle-Parmesan
Edamame

Warm
Citrus-Marinated
Olives

Smoky Chicken
Satay with
Peanut Sauce

✳
 ✳
THE MENU
Citrus-Sage
Kombucha Sangria

Muhammara
(Roasted
Red Pepper Dip)

Grapefruit-Shrimp
Ceviche

H E A LT H . C O M DECEMBER 2020 101

 ✳
THE MENU
Vermouth Buck

Butternut Squash
Fritters

Brussels Sprouts
with Dijon
Aioli

102 DECEMBER 2020 H E A LT H . C O M

 FIND Preheat oven to 375°F. Line a large rimmed
baking sheet with parchment paper. Stir

YOUR QUIET
together all ingredients in a large bowl until
fully coated. Spread in an even layer on pre-
pared baking sheet. Bake, stirring once half-
way through, until light golden brown, about

PLACE
15 minutes. Cool 5 minutes before serving.
PER SERVIN G 88 Calories, 7g Fat (1g Sat.),
2mg Chol., 2g Fiber, 5g Pro., 3g Carb., 1g Sugar
(0g Added), 137mg Sod., 1mg Iron, 55mg Calcium

GF

WA RM CITRUS -
M A RIN ATE D O LIV E S
Active Time 10 minutes
Total Time 10 minutes
P O M EG R A N ATE SPRIT Z
Serves 12
Active Time 15 minutes
Total Time 1 hour Olives are the perfect party snack;
Serves 8 not only are they high in polyphenols
and vitamin E, but they’re also
Pomegranate juice is brimming with packed with satisfying healthy fats
antioxidant polyphenols, linked to that keep hunger at bay. This fancy-
benefits ranging from better memory feeling app couldn’t be easier to
to improved workout recovery. It also prep, and the heavenly citrus-herb
adds a delicious sweet-tart flavor scent is well worth the minimal effort.
and a beautifully festive red color to
your cocktails. ¼ cup olive oil
¼ cup coarsely chopped fresh rosemary
2/3 cup pomegranate juice
2 Tbsp. thinly sliced fresh orange peel
1/3 cup granulated sugar strips plus 2 Tbsp. fresh juice
½ cup fresh orange peel strips 1 Tbsp. thinly sliced fresh
(from 2 oranges) lemon peel strips
1 Tbsp. Angostura bitters 3 cups mixed pitted olives, drained (such
1 (750-milliliter) bottle Prosecco, chilled as kalamata, Castelvetrano, and Niçoise)

Check in with how
you’re feeling with short
1. Bring pomegranate juice, sugar, orange
peel, and 1/3 cup water to a boil in a sauce-
pan over medium-high. Cook, stirring
occasionally, until sugar is dissolved, about
5 minutes. Remove from heat; cover and
let stand 15 minutes. Strain into a small
bowl and discard orange peels. Let cool to
room temperature, about 30 minutes. Stir
in bitters. (Syrup will keep in an airtight
container in refrigerator for up to 1 week.)
Cook oil, rosemary, orange peel, orange
juice, and lemon peel in a medium sauce-
pan over medium, stirring occasionally,
until fragrant, about 3 minutes. Stir in
olives and cook, stirring occasionally, until
heated through, about 5 minutes. Serve
immediately.
PE R SERVIN G 96 Calories, 10g Fat (1g Sat.),
0mg Chol., 1g Fiber, 0g Pro., 2g Carb., 0g Sugar,
392mg Sod., 1mg Iron, 17mg Calcium

2. To serve, add 2 tablespoons pomegran- VE GF

mindfulness activities ate syrup to a Champagne flute. Top with
1/3 cup Prosecco.
tuned to your emotions. S M O K Y CH I CK E N SATAY
PE R SERVIN G 123 Calories, 0g Fat, 0mg Chol., WITH PE A N U T SAU CE

my.life
1g Fiber, 0g Pro., 16g Carb., 11g Sugar (8g Added),
0mg Sod., 0mg Iron, 10mg Calcium Active Time 15 minutes
Total Time 45 minutes
Serves 10
DOWNLOAD MYLIFE™ ROAS TE D TRU FFLE-
PA RM E SA N E DA M A M E
Food on a stick is just more fun—
FOR FREE Active Time 15 minutes
Total Time 35 minutes
especially when it comes with a
peanuty, lime-spiked sauce. (And
Serves 10 smoked paprika makes these step
Food styling by Chelsea Zimmer; prop styling by Christine Keely

A snack that’s full of protein and off from the usual satay.) Chicken
fiber as well as vitamins and thighs won’t dry out the way breasts
minerals like folate, vitamin K, can and have much more flavor.
and magnesium. A drizzle of truffle 1/3 cup well-shaken light coconut milk
oil and some grated Parm brings 1½ tsp. smoked paprika
a powerful umami punch. 1 tsp. kosher salt
Hover your phone’s camera over this 1 (12-oz.) pkg. frozen edamame 1 tsp. ground turmeric
smart code to download now. in pods, steamed according 2 Tbsp. fresh lime juice
to package directions 2 lb. boneless, skinless chicken thighs,
¼ cup finely grated Parmesan cheese cut lengthwise into 1-in. slices
1 Tbsp. white truffle oil 20 (6-in.) wooden skewers
¾ tsp. garlic powder ¼ cup creamy peanut butter
½ tsp. kosher salt Lime wedges
½ tsp. black pepper Chopped fresh cilantro

1. Whisk together coconut milk, paprika,
salt, turmeric, and 1 tablespoon lime juice
in a medium bowl. Reserve 2 tablespoons
marinade. Add chicken to remaining
marinade, and stir to coat. Cover and chill
at least 30 minutes or up to 12 hours.
(If chicken marinates for more than 30 min-
utes, refrigerate reserved marinade.)
2. Meanwhile, soak skewers in hot water,
15 minutes.
3. Heat a grill pan over medium-high.
Remove chicken from marinade, shaking off
excess, and discard remaining marinade.
Thread chicken onto soaked skewers. Work-
ing in batches, cook chicken skewers in
hot grill pan until lightly charred and cooked
through, about 5 minutes per side.
4. Whisk together peanut butter, ¼ cup
hot water, reserved 2 tablespoons marinade,
and remaining 1 tablespoon lime juice
in a medium bowl until smooth. Serve skew-
ers with peanut sauce and lime wedges;
garnish with cilantro.
PER SERVIN G 155 Calories, 8g Fat (2g Sat.),
0mg Chol., 1g Fiber, 20g Pro., 2g Carb., 1g Sugar
(0g Added), 300mg Sod., 1mg Iron, 18mg Calcium
GF HP
CITRUS -SAG E
KO M BU CH A SA N G RIA
Active Time 10 minutes
Total Time 2 hours, 10 minutes
Serves 10
Bubbly and bright, this white-wine
sangria gets its unique flavor from
kombucha, a fizzy fermented tea
that adds antioxidants and polyphe-
nols along with probiotics. Pretty
slices of winter citrus and fresh sage
bring the tangy, earthy notes.
¼ cup honey
2 cups Sauvignon Blanc
2 (15.2-oz.) bottles
citrus-flavored kombucha
1 medium-size lemon, sliced
1 medium-size blood orange,
halved and sliced
1 medium-size red grapefruit,
quartered and sliced
¼ cup fresh sage
1. Bring honey and ¼ cup water to a simmer
in a small saucepan over medium. Cook,
stirring occasionally, until honey is dissolved,
about 2 minutes. Remove from heat.
ADVERTISEMENT
2. Stir together wine, kombucha, lemon
Savor the
slices, orange slices, grapefruit slices,
sage, and honey syrup in a large pitcher.
Refrigerate at least 2 hours or up to
Flavor
4 hours. Serve over ice.
PER SE RVIN G 97 Calories, 0g Fat, 0mg Chol.,
1g Fiber, 0g Pro., 16g Carb., 13g Sugar (6g Added),
4mg Sod., 0mg Iron, 25mg Calcium
TAKE THE STRESS
MUHAMMARA OUT OF HOLIDAY ME AL
Active Time 10 minutes
PL ANNING!
Total Time 10 minutes This easy and comforting recipe is
Serves 12 guaranteed to brighten any table.
Roasted red peppers give this
Middle Eastern dip a smoky flavor
and gorgeous orange-red hue, while
walnuts bring protein, fiber, and
plant-based omega-3 fatty acids.
Pomegranate molasses adds anti-
oxidants and a delicious depth of
flavor. Look for it in the international
foods aisle at a supermarket or in
a Middle Eastern market, or order
online at amazon.com.
3 (12-oz.) jars roasted
red peppers, drained
2 garlic cloves, finely chopped
2 cups chopped walnuts
2 Tbsp. pomegranate molasses
2 Tbsp. fresh lemon juice
1 tsp. kosher salt
¼ tsp. crushed red pepper,
plus more for garnish HOLIDAYS ARE ABOUT
Chopped fresh flat-leaf parsley, MAKING MEMORIES
for garnish
BACON .
Raw vegetables or pita chips, for dipping
This holiday season, gift your family
Process roasted red peppers, garlic, walnuts, with Oscar Mayer Bacon. The one gift
molasses, lemon juice, salt, and crushed that is fully sharable and will have the
red pepper in a food processor until smooth,
whole family saying, “You’re bacon
30 seconds to 1 minute. Garnish with crushed
red pepper and parsley. Serve with raw vege-
me smile.”
tables or pita chips. Dip may be stored in an
airtight container in refrigerator up to 3 days.
Bacon Appetizer Crescents
PER SE RVIN G 158 Calories, 13g Fat (1g Sat.),
0mg Chol., 1g Fiber, 3g Pro., 9g Carb., 2g Sugar
(0g Added), 321mg Sod., 1mg Iron, 30mg Calcium
WHAT YOU NEED
VE GF
1 pkg. (8 oz.) PHILADELPHIA
Cream Cheese, softened
G R A PE FRU IT-SH RI M P CE VI CH E
8 slices OSCAR MAYER Bacon,
cooked, crumbled
Active Time 10 minutes
Total Time 2 hours, 10 minutes ⅓ cup KRAFT Grated Parmesan Cheese
Serves 10 ¼ cup finely chopped onions
2 Tbsp. chopped fresh parsley
Low-cal, protein-packed, and full of
1 Tbsp. milk
vitamins and minerals like selenium
2 cans (8 oz. each) refrigerated
(crucial for immunity) and B12
crescent dinner rolls
(for energy), shrimp are nutritional
superstars. For this ceviche, they 1. Heat oven to 375°F.
get marinated in a sweet-tart-spicy 2. Combine all ingredients except
mixture; the acid in the grapefruit crescent dough.
juice “cooks” them as they soak 3. Separate each can of dough into
up the robust flavor. 8 triangles; cut each triangle
lengthwise in half.
1½ cups fresh grapefruit juice
(from 3 grapefruits) 4. Spread cream cheese mixture
2 Tbsp. honey onto dough triangles, adding about
1 Tbsp. olive oil
1 tsp. to each. Roll up, starting at short
¼ tsp. kosher salt
side of triangle. Place, point sides
down, on baking sheet.
1 lb. small raw shrimp,
peeled and deveined 5. Bake 12 to 15 min. or until
golden brown. Serve warm.
ADVERTISEMENT
½ small red onion, thinly sliced
1 small red Fresno or jalapeño chile,
seeded and finely chopped
1/3 cup chopped fresh cilantro
TM
TM
Whisk together grapefruit juice, honey,
oil, and salt in a large bowl until combined.
Stir in shrimp, onion, chile, and cilantro
until combined. Cover and refrigerate until
shrimp are firm to touch, at least 2 hours
or up to 4 hours.
PE R SERVIN G 73 Calories, 2g Fat (0g Sat.), 57mg
Chol., 0g Fiber, 6g Pro., 8g Carb., 4g Sugar
(3g Added), 116mg Sod., 0mg Iron, 29mg Calcium
GF
V E RM O U TH BU CK
Active Time 5 minutes
Total Time 5 minutes
Serves 10
This bold blend combines ginger beer
(ginger ale’s spicier, more deeply
flavorful cousin) and bright lemon.
12/3 cups dry vermouth
½ cup fresh lemon juice
4 cups ice
2 12-oz. bottles nonalcoholic ginger beer
10 thyme sprigs
Lemon slices, for garnish
Stir together vermouth, lemon juice, and
ice in a large pitcher. Stir in ginger beer
and thyme. Garnish with lemon slices.
PE R SERVIN G 72 Calories, 0g Fat, 0mg Chol.,
0g Fiber, 0g Pro., 8g Carb., 7g Sugar (0g Added),
4mg Sod., 0mg Iron, 4mg Calcium
BU T TE RN U T SQ UAS H FRIT TE RS
Active Time 20 minutes
Total Time 20 minutes
Serves 10
Swapping squash for potatoes in
these golden little latkes lends a nutty,
sweet flavor. It also adds skin-healthy
vitamin C, stress-fighting magnesium,
and carotenoids—the pigments that
give butternuts their orangey color
and are converted into vitamin A.
1 (1- to 2-lb.) butternut squash
2 large eggs, beaten
1 cup whole-wheat flour
1 Tbsp. finely chopped fresh chives,
plus more for garnish
R E CI PE K E Y V Vegetarian VE
1¼ tsp. kosher salt
½ tsp. black pepper
¼ cup olive oil
¼ cup sour cream or crème fraîche
1. Peel butternut squash and cut into large
pieces. Shred enough squash using large
holes on a box grater or a food processor
fitted with shredding attachment to measure
5 cups. (You could shred squash 1 day ahead
and chill, covered.) Stir together squash,
eggs, flour, chives, salt, and pepper in a large
bowl until fully combined.
2. Heat oil in a large skillet over medium until
shimmering. Working in batches, spoon
2 tablespoons of batter per fritter into hot oil
and flatten slightly with a slotted spatula.
Cook until golden brown, 2 to 3 minutes per
side. Carefully transfer to a plate lined with
paper towels. Repeat with remaining batter.
Dollop each fritter with about ½ teaspoon
sour cream or crème fraîche, and garnish
with chives. Serve immediately.
PER SE RVIN G 144 Calories, 8g Fat (2g Sat.),
40mg Chol., 3g Fiber, 4g Pro., 17g Carb., 2g Sugar
(0g Added), 257mg Sod., 1mg Iron, 49mg Calcium
V
BRUS S E L S S PRO U TS
WITH D IJ O N AI O LI
Active Time 10 minutes
Total Time 35 minutes
Serves 10
Tender, crispy Brussels sprouts are
delicious enough on their own. (And
cruciferous vegetables should be part
of your nutrition repertoire!) Add a
rich, creamy, savory dipping sauce
to complement the sprouts, and
you’ve got a totally addictive app.
2 lb. Brussels sprouts,
trimmed and halved
¾ tsp. kosher salt
½ tsp. black pepper
5 Tbsp. olive oil
1/3 cup canola mayonnaise
2 Tbsp. Dijon mustard
2 tsp. fresh lemon juice
Chopped fresh flat-leaf parsley,
for garnish
1. Preheat oven to 425°F. Line a large rimmed
baking sheet with aluminum foil.
2. Stir together Brussels sprouts, salt,
pepper, and 2 tablespoons oil in a large bowl
until fully coated. Spread in even layer on
prepared baking sheet. Bake until tender and
crispy, 25 to 30 minutes.
3. Meanwhile, stir together mayonnaise,
mustard, lemon juice, and remaining 3 table-
spoons oil in a small bowl.
4. Garnish Brussels sprouts with parsley, and
serve with Dijon aioli. Aioli may be stored in an
airtight container in refrigerator up to 2 days.
PER SE RVIN G 122 Calories, 9g Fat (1g Sat.),
0mg Chol., 3g Fiber, 3g Pro., 8g Carb., 2g Sugar
(0g Added), 296mg Sod., 1mg Iron, 39mg Calcium
V GF
Vegan GF Gluten-Free HP High Protein
 advisory board
MEET THE EXPERTS

Here are the doctors, nutritionists, trainers, and other

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

Robin A. Arzón Mary Jane Minkin, MD Rebecca Scritchfield, RDN

Vice president of fitness
programming at Peloton and
author of Shut Up and Run
Stephen Cheuk
Founder of S10 training, S10
recovery, and House of Matcha
Dendy Engelman, MD
Assistant clinical professor
of dermatology at the Albert
Einstein College of Medicine
and founding partner at
Medical Dermatology and
Cosmetic Surgery
Carol Figuers, MS, PT, EdD
Professor, Doctor of Physical
Therapy division, at the Duke
University School of Medicine
Kirsty Godso
Nike Master Trainer,
founder of Made Of whey
protein isolate, and
cofounder of Pyrogirls
Christine C. Greves, MD
Board-certified ob-gyn at the
Orlando Health Winnie Palmer
Hospital for Women and Babies
Joe Holder
Founder of the Ocho System,
health and wellness consultant,
and certified personal trainer
Mark Hyman, MD
Director of the Cleveland Clinic
Center for Functional Medicine,
founder and director of the
UltraWellness Center, and New
York Times best-selling author
Debra Jaliman, MD
Board-certified dermatologist
and assistant clinical professor
of dermatology at the
Icahn School of Medicine at
Mount Sinai
Jeanette Jenkins
Celebrity trainer, health and
fitness expert, and founder
and president of the Hollywood
Trainer LLC
Justine Marjan
Celebrity hairstylist
Erin E. McGintee, MD
Allergist/clinical
immunologist at ENT and
Allergy Associates, LLP
Clinical professor, department
of Obstetrics, Gynecology
and Reproductive Sciences,
at the Yale School of Medicine
Jeannine Morris
Founder of Joyfully-Me.com,
yoga teacher, and certified
holistic health teacher
Rachel Needle, PsyD
Licensed psychologist
and codirector of Modern
Sex Therapy Institutes
Jenny Patinkin
Beauty expert, makeup
artist, best-selling author,
and entrepreneur
Gunnar Peterson,
NSCA CSCS, RSCC*E
Beverly Hills–based personal
trainer and gym owner,
and director of strength and
endurance training for the
Los Angeles Lakers
Roshini Rajapaksa, MD
Health’s contributing medical
editor; associate professor of
medicine at the NYU School
of Medicine and cofounder of
TULA Skincare
Drew Ramsey, MD
Assistant clinical professor
of psychiatry at Columbia
University, founder of
the Brain Food Clinic, and
author of Eat Complete
David Reavy, PT
Physical therapist and
founder of React Physical
Therapy, in Chicago
Chelsea Jackson
Roberts, E-RYT, PhD
Founder of Chelsea Loves Yoga
and Yoga, Literature, and Art
Camp for Teen Girls, in Atlanta
Sheryl A. Ross,
“Dr. Sherry,” MD
Women’s health expert
and author of She-ology, the
She-quel: Let’s Continue
the Conversation
Lynn Saladino, PsyD
Health’s contributing
psychology editor; clinical
psychologist in New York City
Cynthia Sass, MPH, RD
Health’s contributing nutrition
editor; registered dietitian,
board-certified specialist in
sports dietetics, and consultant
for professional sports teams
Registered dietitian and
exercise physiologist, expert
on intuitive eating, author
of Body Kindness, and host of
the Body Kindness podcast
Andrea J. Singer,
MD, FACP, CCD
Director of bone densitometry
at MedStar Georgetown
University Hospital Q&A
Amy Stein, DPT, BCB-PMD
Expert in pelvic-floor
We asked Rebecca Scritchfield
dysfunction and founder of for a few words of wisdom.
and master practitioner
at Beyond Basics Physical
Therapy, in New York City
Karina Stewart
Cofounder of Kamalaya What’s your No. 1
Koh Samui Wellness Sanctuary tip for self- kindness?
& Holistic Spa and master
of acupuncture and Traditional Giving compassion to ourselves
Chinese Medicine is really hard. If you were
speaking to a very good friend
Mark Townsend
Celebrity hairstylist or a young person, you would
know what not to say. So flip that
Jennifer Wider, MD compassion on yourself.
Women’s health expert
and author of The Savvy
Woman Patient Holidays can be a trigger
for food guilt. How
Talia Wiesel, PhD
Assistant professor of do you stop the spiral?
psychiatry at the Icahn Try to step away from what we
School of Medicine at think it means to be healthy
Mount Sinai and the Weill
Cornell Medical College or “good” at a party, and reflect on
what you care about this time of
Lauren Williams year. What do you love? What
Certified personal trainer
and fitness instructor, makes you happy? What makes
founder of Chisel Club, and you feel safe and warm? One
co-owner of HealthOut Fitness of those things might be making
and Lifestyle, in Vancouver
sugar cookies. You won’t get
W. Chris Winter, MD joy from stressing about the sugar
Neurologist, double-certified and butter in the recipe. The joy
sleep specialist, and author
of The Sleep Solution: comes from the memories the
Why Your Sleep Is Broken baking evokes, the people you’re
and How to Fix It with, and the taste of the treat.
Ashley Womble, MPH
Head of communications at What’s the best way to
Crisis Text Line and author get into intuitive eating?
of Everything Is Going to Be OK
Intuitive eating involves trusting
Joshua Zeichner, MD your body’s signals to help
Assistant professor guide your eating patterns, rather
of dermatology at
Mount Sinai hospital than following external rules.
I like to give people three
guideposts: (1) Be hungry. This
one’s not rigid: You’re a grown
woman; if you want to eat, eat!
(2) Balance your plate (eyeball it!).
And (3) Savor your meal.

Health® (ISSN 1059-938X) (December 2020) (Volume 34, Number 10) is published monthly except for combined issues January/February and July/August by
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H E A LT H . C O M DECEMBER 2020 107

what i know now

ROSIE
PEREZ
Now starring in HBO
Max’s The Flight Attendant,
the 56-year-old actor
reflects on some of her
biggest life lessons.
I’ve had some good experi-
ences on TV sets and some
bad experiences, so I was
hesitant to take the plunge
with The Flight Attendant.
Kaley Cuoco [who executive-
produces and stars in the
show] asked to meet with me
about it. She is so freaking
amazing. And I said, “Let’s
talk about work ethic.” I like
to come to set prepared—
I don’t waste time. I do my
job and go home. I’ve learned
it’s best to be up-front with
how you work. In my 20s,
I used to show up late. I got
fired from It Could Happen
to You because of it—I was
rehired within an hour
because I couldn’t stop cry-
ing and screaming. I prom-
ised I’d never be late again.

I think I’m drawn to activ-

ism work because there
were a lot of injustices done
to me as a kid. I know how
it feels. I was a ward of the
state for a time and in a group
home for children—not for
juvenile delinquents but
for displaced or unwanted
children. So I don’t like
injustices—they set me off.

If your mind is out of shape,

it doesn’t matter if you’re
in shape or not. When my
mental and emotional health
is in order, I’m able to move
forward in my life. If it’s
not, things fall apart. So I’ve
learned to really focus on
that. Exercise is also tied to
my mental health. I’ve been
boxing for a short time.
One thing I’ve learned is that
Danielle Levitt/August

calmness and composure

make champions—you
can’t win if you’re not calm
and composed.

108 DECEMBER 2020 H E A LT H . C O M

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