Health & Fitness

Prevention March 2020

Prevention magazine gives you healthy solutions you can really live with. Every issue delivers the latest news and trends on health, food, and nutrition, family, fitness, and more!

United States
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R 84,51
R 406,44
12 Issues

in this issue

1 min.
protect your complexion

Native to Nordic countries where winters are long and harsh, arctic cloudberries have been known to survive in the most extreme cold, not just adapting to their environment but thriving in it. Now skincare brands are harnessing arctic cloudberries’ renowned strength and protective properties by using them in complexion products from cleansers to facial oils. “These berries are packed with vitamin E and phytosterols that help prevent free-radical damage,” explains Joshua Zeichner, M.D., a dermatologist in New York City. They also contain high levels of omega fatty acids, which help protect the skin barrier, even out skin tone, and promote healthy collagen production. For the best benefits, look for the ingredient in skincare products (like those at right) that are not rinsed off, but left on the face so they…

1 min.
20-minute meal under $10

SERVES 4 1 In a blender, purée 1 chopped jalapeño (seeded if desired) with 1 cup fresh cilantro, ½ cup plain yogurt, 2 Tbsp fresh lime juice, and ½ tsp ground cumin until smooth. $1.09 2 Heat 1 Tbsp canola oil in a large cast-iron skillet on medium-high. Add 1½ lbs lean white ground turkey and cook, breaking up with a spoon, until golden brown and crispy, 6 to 8 minutes. $6.74 3 Add 2 cloves garlic and 1 jalapeño (both finely chopped) and 1 Tbsp grated fresh ginger, then cook, tossing, 1 minute. 30¢ 4 Remove from heat and stir in 2 Tbsp lime juice, 1 Tbsp low-sodium soy sauce, and up to ¼ cup water (if it seems dry). 40¢ 5 Sprinkle with 2 scallions (thinly sliced) and spoon into 8 butter lettuce leaves. Serve with cilantro sauce and sliced radishes if…

1 min.
tasty thai

PAPAYA SALAD Star ingredients like green papaya, carrots, and green beans are filled with fiber and antioxidants; cilantro and mint pack big flavor without added sodium; and peanuts provide an extra protein boost. Plus, loading up on crunchy raw veggies first will leave you less room to overindulge later. SUMMER ROLLS Behold, the perfect appetizer—you’ll get a big bite of raw veggies and lean poached shrimp in delicately thin rice paper. For an even lighter option without sacrificing flavor, ask the restaurant to prepare them as lettuce wraps instead. WOK DISHES Order stir-fried selections with brown rice (when available) on the side; these tend to be loaded with veggies and lean protein options like chicken breast, shrimp, and tofu. If a dish comes in a sauce, ask for half the regular amount to be used…

2 min.
lateral walk to tone your glutes

Get more from Larysa in Prevention’s video program Tone Up in 15 (prevention.com/tone15). Resistance Bands 101 These pieces of gear might seem like glorified rubber bands, but resistance bands are so much more and can boost your workout—any time, any place. What They Do The resistance your muscles experience while working with the bands is similar to what happens when you use weights—you build muscle and burn fat, but without all the clunking. “Resistance bands are great for people who are new to strength training and aren’t ready to (or don’t like to) lift weights,” says Tiffany Ayuda, a New York City–based personal trainer. “They’re also good when recovering from an injury because they put less pressure on joints.” How to Choose The more taut (that is, harder to stretch) the band is, the more your…

2 min.
grow your wellness

From transitioning to a new job to adopting new technology, from becoming the caretaker for a loved one to dealing with unexpected health issues, new challenges regularly enter our lives. How can we be resilient and embrace change as an opportunity for growth? SHORT-CIRCUIT THE STRESS CIRCUIT. We arrive in this world inhaling and leave it exhaling. In between, breathing is an invaluable and constant resource for resetting our inner balance. Try this: Inhale evenly through your nose for a count of four, hold for a count of seven, then exhale for a count of eight. Repeat 10 times and notice the calming effects. Do this any time you feel reactive or as a daily wellness practice. CHOOSE A GROWTH MINDSET. Does upheaval at work or at home cause a little voice in your…

1 min.
natural benefits of grapefruit

REJUVENATE YOUR SKIN This antimicrobial mask can help clean acne-causing bacteria from pores, provide antioxidants for skin renewal and antiaging benefits, and calm skin conditions such as eczema and atopic dermatitis. Mix juice from ½ medium grapefruit (about ½ cup) with 1 Tbsp honey, then add ½ cup plain Greek yogurt. Apply a thin coat to face and wait until dry, about 5 minutes. Rinse, then pat skin dry. Discard excess. Feel free to use every other day. RELIEVE A SORE THROAT Sip this tea when you have an upper-respiratory infection. Cut a medium pink grapefruit into 8 slices, including the rind. Put it in 32 oz of water and add a 3-in. piece of fresh ginger root, sliced into rounds; 4 to 5 Tbsp of minced garlic; and 1 or 2 cinnamon…