DIET - Rodale Store · PDF fileBefore you undertake a new health program or fitness regimen, ... 6 THe 2-DAY DIeT RePRTS 2-MINuTe BeAuTY TIPS 7 BaCK tO CONteNts

DIETREPORTS

2daythe

The information here is designed to help you make informed decisions about your health. It is not intended as a substitute for any treatment prescribed by your doctor. If you suspect that you have a medical problem, please seek competent medical care.

Before you undertake a new health program or fitness regimen, we encourage you to discuss your plans with your health care professional, especially if you have not exercised for several years, are over 35, or are overweight.

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Internet addresses, product information, and telephone numbers were accurate at the time this book went to press.

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This publication is only for the personal use of Hearst customers. For any other purpose, no part may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of the publisher.

Project editor: Krissa Strauss • Project manager: Laura Mory • Copy editor: Kelly Lutterschmidt Cover designer: Barb Sheetz • Interior designer: Maureen Logan • Photo editor: Stephanie Smith

Photography/illustrations: Lisa Shin: p. 4; PhotoAlto: p. 7; Levi Brown: p. 8; Augustus Butera: p. 9; Mitch Mandel: pp. 11–16, 21 (left, center), 29 (bottom); Masterfile: p. 17; Antonis Achilleos: p. 18; Hearst Images: p. 20 (top);

Getty Images: pp. 20 (bottom), 21 (right), 28; Blend Images: p. 29 (top)

The 1-Minute Power Moves, shown on pp. 12–16, are from Chris Freytag’s Shortcuts to Big Weight Loss.

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CONTENTS

2-MInuTe Beauty tips 4Glorious Hair 5Sexy Skin 7Fresh Face 8Weight Loss Success 10Fitter Figure 12Well Dressed 16

2-MInuTe HealtH tips 18Upgrade Your Diet 19Get Moving 23Better Your Well-Being 24Reboot Your Brain 26Keep a Healthy Home 28Check Yourself 30

THE 2-DAY DIET REPORTS4

2-MinuteBeautyTips

2-MINUTE BEAUTY TIPS 5

Is there something about your appearance you would like to change, yet you don’t have much time or much money to spend on making yourself look more attractive? Think about what you would want to change, and look for a quick tip to make yourself look the way you want—younger, thinner, and definitely more beautiful.

Glorious HairNo MaTTer how liTTle TiMe you have iN The MorNiNg,you CaN Make every day a good hair day.

Secret to Softer HairEven if you diligently use conditioner, you may be sending its softening benefits down the drain. “Rinsing for longer than 60 seconds removes the hydrators meant to stay on hair until your next shampoo,” says Marc Mena, Garnier celebrity stylist at the Warren-Tricomi Salon in New York City. For stronger, shinier strands, work condi-tioner through your hair and leave it while you finish showering (the steam helps it penetrate), then quickly rinse it out.

The Instant Shampoo Not enough time to shampoo, dry, and style your hair? Add life to your limp locks by sprinkling your roots with a little baby powder. It will absorb the oil and add volume.

Instant Volume If your hair is limp, simply change your part to the other side. You will regain bounce—so much so, you may need a clip to control its tendency to flip back.

Exercise-Proof Your ’Do Wear a sweatband at your hairline when you work out. Afterward, swap it for a clean one and let your hair dry in that position. “This will keep the hair at your hairline stretched flat, preventing tiny

frizzies,” says Gregory Patterson, a hairstylist at Blow, a New York City salon that specializes in blowout service. Then restyle just the front.

Prevent Bed Head Before going to bed, twist your hair into a big ballerina bun on top of your head and secure it with several U-shaped hairpins. In the morning, pull out the pins and shake out your hair.

Instant Hair Protection Going swimming? You can use sunscreen to protect hair in a pinch. Simply comb it through your strands. This forms a barrier that prevents chlorine and saltwater from stripping your color and drying out hair, explains Los Angeles hairstylist Jessica Galvan.

Warm Up before a Dye JobBecause heat opens the hair’s cuticle, warming an old towel in the dryer and wrapping it around your head after apply-ing hair dye allows the formula to soak into gray hairs’ stubborn shaft.

Dry Upside DownTo build volume when you blow-dry, work a dollop of mousse from your roots through to the ends, then flip your

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head over and dry your hair away from the scalp. “Hair should be barely damp before you flip it back up and style it,” says Renee Cohen, senior stylist at Serge Normant at the John Frieda Salon in New York City.

Switch to MousseIt costs the same as other styling products, but because mousse contains resins that lightly coat strands to add thickness and lift hair at the root, it delivers far more oomph, says Cohen.

Blast Your Hair with Cold Heat opens hair’s protective outer layer, damaging strands and creating frizz. “Frequently cooling the hair while styling helps keep your cuticle flat,” says Paul Labrecque, owner of the New York City–based Paul Labrecque Salon. If your dryer

has a cool-shot button, use it to deliver a blast of cold air after drying each individual section. (This also helps lock in your new style.) If your dryer doesn’t have that option, Labrecque suggests holding your style in place with your brush for about 30 seconds to let hair cool off.

Wrap It When Wet “The worst thing you can do to your hair at night is sleep with it wet,” says Boston hairstylist Nicholas Penna Jr. “Water swells hairs, making them more fragile and likely to split and break as you rub your head against the pillowcase.” If you shower at night and don’t have time to dry your hair before bed, keep your strands wrapped up until morning. (A turban made out of an old T-shirt is less cumbersome than a towel.)

give your Tresses a TreaT The best hair helpers may be right in your kitchen. emily Thomas, lead colorist at Cutler South Beach in Florida, suggests these straight-from-the-pantry problem solvers.

PanTRy ITEm WhaT IT DOES hOW TO USE IT hOW OfTEn

aPPle Cider viNegar

Deep-cleans hair and removes

styling-product buildup

Pour 1 cup over wet, unwashed hair (use

more or less depending on hair length).

Then shampoo and condition as usual.

Once a week

Beer Smoothes roughed-up, damaged cuticles that

make hair look dull and strengthens hair

with proteins

Shampoo and condition, then pour a bottle of dark stout beer over wet hair. Rinse well (you don’t want to

smell like a brewery!).

Monthly

PuMPkiN Gently conditions and hydrates

parched hair, provides UV protection,

strengthens, and prevents future

damage

Mash a can of organic canned pumpkin with

4 ounces of plain yogurt. Apply to damp hair, leave on for 10 to 15 minutes, then rinse

and shampoo.

Twice a month

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Sexy SkinTake a CouPle oF MiNuTes Today To sTarT ProTeCTiNg your skiN For liFe.

Slather on SunblockAlthough darker skin may not burn as readily as fair skin, it’s still at risk of sun damage. Broad-spectrum sunblock, which blocks both UVA and UVB rays, is a must for all types of skin.

Treat Forgotten Parts It’s often your neck, chest, and hands that give away your age. That’s because these areas are generally neglected when it comes to skin care. With the focus on facial rejuvenation, women frequently look 40 years old above the jawline and 60 below it. The fix: Whatever you put on

your face, put it on your neck, chest, and hands too. That means an SPF with antioxi-dants in the morning and a retinol formula at night.

Don’t Forget Your Legs Many people forget to pro-tect their legs. Big mistake. “Between shorts, skirts, and the sun’s reflection off the sidewalk, legs are one of the most common places women develop melanoma and sun damage in the form of red or brown spots, says dermatolo-gist Ann Chapas, MD, of the Laser and Cosmetic Dermatol-ogy at Mount Sinai Medical Center in New York City. Apply sunscreen here, just as you would your face and arms.

Massage Cellulite with a Loofah Dimples on your cheeks are cute—but on your thighs?

“Fat is organized into chambers that are separated by strands of fibrous connec-tive tissue. When fat pushes through the bands, you get puckering and bulging. Think of how a mattress looks—that’s cel-lulite,” says Heidi Waldorf, MD, director of Laser and Cosmetic Dermatology at Mount Sinai Medical Center in New York City. But tightening and smoothing your skin will make cellulite-stricken areas appear firmer. After exfoliating in the shower with a loofah (it aids product penetra-tion), use firm, circular strokes to rub in a retinol-based cream. This will help rebuild collagen and thicken dimpled skin.

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Fresh FaceThere is No exCuse NoT To wear MakeuP—iN jusTMiNuTes, you CaN look youNger aNd PreTTier.

Erase Creases with ConcealerThe number one way to look younger is to have an even skin tone. One quick tip is to apply concealer to the creases on either side of your nose, as these areas of your face are prone to redness. “You’ll be surprised how a hint of camouflage there makes your whole face appear more evenly toned,” says Michelle Phan, Lancôme video makeup artist. Her advice is to put some concealer on the back of your hand to warm it up and then apply it to your face with a small con-cealer brush before blending it in with a makeup sponge.

10-Second Eye Soother Tightening and relaxing your neck, shoul-der, and facial muscles can trick your tired eyes into relaxing too, says Anne Barber, OD, an optometrist in Puyallup, WA. And taking frequent computer breaks can increase productivity, finds a recent study. If you’re constantly at your desk, walk the halls once an hour—then do this stretch.1. Close your eyes, tense your entire body, and inhale deeply for 5 seconds.2. release MusCles as you quickly let your breath out all at once.

Quick Change from Day to NightYou can take your makeup from work into evening by adding drama to your 9-to-5 look with dark green or purple eyeliner. “Draw a thin line around your eyes, keeping as close to your lashes as pos-sible,” says Mally Roncal, a makeup artist in Monroe, NY. Then apply a long-wear lipstick in a rich color like plum, she says. Finish with an extra coat of your mascara, and you’re ready for cocktail hour.

Give Your Eyes an Instant Lift A pronounced space between your eyebrows and eyelids can make you look tired. Here’s how to fix it.1. liFT your lids by lining the bottom of the brows with shimmery white eye shadow. 2. wideN your eyes by shading a half-circle above each eyelid crease with light-brown or gray shadow.

Pump Your Lashes To curl your eyelashes correctly, make sure your lashes are clean and dry (wet ones won’t hold a curl). Next, position the curler at the root of lashes and give three

CHaSe Wine WitH CarrotS To sidestep stains when drinking red wine, chase your vino with a handful of crunchy raw vegetables. “They have a brushing action that can rub away newly setting stains,” says Jennifer Jablow, DDS, a cosmetic dentist in new York City.

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firm, gentle pumps. Release and repeat. “Holding it steady doesn’t create a natural-looking, fluid curl,” says New York City–based makeup artist Jessica Liebeskind.

Add More Mascara A second coat of mascara is the quickest, easiest way to make your eyes stand out. If you were blessed with less than lush lashes, thicken them first by dusting them with a little translucent powder.

Wet Your Brows before Tweezing Water will dampen and darken those nearly invisible hairs that still need to be plucked. And the colder the water, the better—you won’t notice the pain of tweez-ing as much.

Color Gray Brows It may be tempting to pluck away grays from your eyebrows, but it can have serious consequences (picture your brows with more holes than your favorite pair of jeans). Instead, disguise silver strands using brow powder or brow mascara. Choose a shade that’s close to your hair color unless your mane is black. In that case, go with a more natural mahogany hue.

Hide Lip Lines Make your lips look younger by using a lip balm made of beeswax. Not only will this coating protect your lips by sealing in moisture, but it will also create a barrier that keeps your lipstick color from bleeding outside the lines of your lips.

Plump Up Your Lips Forget overdrawn lip liner—it’s too obvi-ous. The goal is to maximize what you’ve got, says makeup artist Tim Quinn, who recommends applying lipstick with a brush so you can get into every corner and edge. A dab of gloss just in the center of the lower lip grabs the light, making the

fat pad appear fuller. Finish by tracing a bit of concealer just below the lip line and at the cupid’s bow. “The lighter color creates a 3-D effect and gives the illusion of puffier lips that are more pronounced,” says Quinn.

Wash before You Crash The 2 minutes it takes to cleanse before bed helps ensure a fresh-faced look in the morning. “Most cosmetics contain sugar-type molecules, which can grow yeast when left on the skin overnight, leading to flakiness and itchiness,” says Macrene Alexiades, MD, assistant clinical professor of dermatology at Yale School of Medicine and director of her own research clinic and private practice in New York City. “That’s why you should always wash your face before you go to bed.”

2-Minute Moisturizing TipAfter cleansing your face, you have a lim-ited amount of time to seal the maximum amount of moisture into your skin. Opt for products that contain dimethicone, a silicone-based humectant that provides moisture but still allows the other ingre-dients to do their jobs. Try L’Oreal Paris Youth Code Day/Night Cream, available at most drugstores.

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Weight Loss Successwho Needs a CosTly dieT PlaN? Try ouT These easy ideas ThaT CaN ChaNge your relaTioNshiP wiTh Food For Free.

Think Abstractly When debating whether or not to indulge in that chocolate croissant, try envision-ing the flaky pastry as a negative concept rather than a delicious treat. Ohio State University researchers have found that associating foods with abstract ideas (identifying an apple as “longevity” and a candy bar as an “energy crash,” for example) helps people resist temptation and opt for healthier choices.

Pepper Your FoodYour peppermill may be a potent fat fighter. A major ingredient in black pepper called piperine helps prevent immature fat cells from turning into full-blown fat cells, according to a study in the Journal of Agricultural and Food Chem-istry. Piperine also aids in stopping lipids from accumulating in fat cells, so they don’t expand as much, says study author Ui-Hyun Park, PhD, of Sejong University in South Korea. Even small amounts of pepper may make a difference, says Park, so grind away.

Amp Up the Aroma Before digging in to dinner, stop and smell the rosemary: Strong food aromas can help you eat 5 to 10% less of a meal,

reports research in the journal Flavour. “People may unconsciously take smaller bites to regulate the amount of flavor they experience,” says study author Rene de Wijk, PhD, of Wageningen University, in the Netherlands. Enhance the whiff factor of your favorite foods with rosemary, Chi-nese five-spice powder, ginger, and mint.

Take Small Bites Like Mom said, you really should cut your food into smaller bites. Arizona State Uni-versity researchers tried it with bagels and found that doing so may create an optical illusion that tricks your gut into think-ing you’re eating more, causing you to consume fewer calories at your next meal. Remember, bon appétit—very petite.

Measure the Ice Cream Eating just because it feels good—which scientists have named “hedonic hunger”—often leads to overeating. Why? Levels of certain chemicals rise when people eat their favorite foods, reports the Journal of Clinical Endocrinology & Metabolism, indicating that the food may turn on the brain’s reward system, which overrides signals that you’ve had enough. Control that desire by controlling quantity—measure out your favorites.

Look YounGer in 5 SeCondS!“Many women tend to slump forward as they age,” notes Carol Krucoff, e-RYT, a yoga therapist at Duke university Medical Center and codirector of its Therapeutic Yoga for Seniors teacher training program. “To instantly look younger, try Mountain Pose. Stand up straight with erect posture. Bring your shoulder blades back, lift your chest, and take a long, deep breath.”

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Switch Hands Want to break a snacking habit? Eating with your nondominant hand could help, reports Personality and Social Psychology Bulletin. “It makes you pay attention to what you’re doing,” says study coauthor Wendy Wood, PhD. “That gives you a window to decide whether you really want to eat or not.”

Chew On ThisThe more you chew a mouthful of food, the better. On average, lean people chew each bite of food 21 times before swallow-ing, compared with 17 times among obese individuals.

Eat Your Words Watch what comes out of your mouth: In a study in the Journal of Consumer Research, 80% of women stuck with their diets by say-ing, “I don’t eat that” to temptations, while only 10% succeeded using, “I can’t eat that.” “I can’t signals deprivation, which makes you more likely to cave, whereas I don’t signals determination and empowerment and makes your refusal more effective,” says study author Vanessa Patrick, PhD, of the University of Houston. But you don’t have to announce that you don’t eat cake; reframing your self-talk works too.

Get Firm with Your Pasta Preparing your pasta al dente could help you feel fuller longer. When cooked so that it’s still firm, pasta has a lower glyce-mic index—meaning it doesn’t raise your

blood sugar as much as macaroni that was boiled longer. As a result, the sugars release into the bloodstream more slowly, which may make you feel more satiated.

Contrast Your Food Have a weakness for vanilla ice cream? Scoop it into a brightly colored bowl. A study from the Journal of Consumer Research found that if your food and dishes have a high color contrast, you’ll serve yourself less. People in the study piled 22% less pasta with tomato sauce onto white plates versus red ones. High color contrast may make it easier to notice how much food you’re dishing out, says study author Brian Wansink, PhD. So when your meal and table setting blend, pay extra attention to portion size.

Meditate Just before Dinner People who played video games immedi-ately before eating consumed about 163 more calories, on average, than those who sat quietly before the meal, reports the American Journal of Clinical Nutri-tion. Even games you enjoy can stress you out, spurring you to seek comfort in food, says study author Jean-Philippe Chaput, PhD.

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Fitter FigureThiNk you CaN’T BoosT your FiTNess iN 60 seCoNds? ThiNk agaiN. sPriNkled ThroughouT your day, These 1-MiNuTe Power Moves will BoosT your eNergy and your MeTaBolisM.

Power MarchMarch in place, lifting your knees high as you pump your arms to get your heart rate up.

Power Jab DrillTry shadowboxing. Stand in front of a mirror and do your best Rocky imitation, throwing strong punches, short jabs, and uppercuts.

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Ski HopWith your feet together, jump from side to side, landing with your knees bent. The wider you jump and the lower you squat into the jump, the harder you’ll work.

Speed SkatingStarting with your feet together, bend your knees and, pushing off with your left leg, jump to your right, keeping your body low and landing with a bent right knee. Immediately sweep your left foot behind your right ankle, push off, and jump to your left.

Basketball Jump ShotPretend to shoot some hoops. Step forward on one foot and hop up into the air as if to dunk a basketball. Alternate feet, stepping and hop-ping. You can hop onto a step to add intensity.

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Stair BlasterStand facing a step. Briskly step up with your right and left foot and then down with your right and left foot.

Squat HopStand with your feet wide. Lower into a squat and hop forward four times, keeping your feet wide and your legs bent into a squat. Walk back and repeat.

trY MuLtitaSkinG MoveSWhile you are doing one thing, try working in a little exercise at the same time.squeeze iN squaTs Do squats during commercials or while talking on the phone, tapping your butt on the edge of a chair with each rep.

shoP aNd Curl As you shop, do biceps curls. Lift your packages or handbag several times in each arm while standing in line at checkout.TuNe iN To PushuPs If you’re lying on the rug watching TV, roll over during commercials and do 10 quick pushups.

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work iN diPs Do triceps dips off your office chair for a 30-second exercise break.PerForM CoMForTer CruNChes Draw your knees to your chest 25 to 50 times before you get out of bed in the morning.

sTeP uP To CalF raises Holding on to a banister for balance, place the ball of one foot on the edge of a step and raise the other foot slightly so it’s off the step. Press your heel downward and upward several times, then repeat with your other leg.

Lighting the TorchStand on the floor in front of a staircase, and step onto the bottom step with your right foot while simultaneously lifting your left knee and right arm. Step back down to the floor with your left foot and then your right, then immediately step up with your left foot while raising your right knee and left arm.

Split JumpBegin in the basic lunge position. Leap straight up and switch legs in the air, landing with bent knees into a lunge with the opposite leg in front.

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Well dressedsTudy These lessoNs oN usiNg Color, ProPorTioN, aNd sTyliNg To iNsTaNTly sTreaMliNe your silhoueTTe.

Wear Clothing That Fits “The most common misconception is that bigger clothes will make you look slimmer,” says celebrity stylist Robert Verdi. “Everything should be body skim-ming.” Wear lightweight vertical pieces (think long cardigans, scarves, and necklaces) to build a body-lengthening look without the bulk.

Resist the Urge to Tuck Tucking in a blouse or tee emphasizes belly fat and exaggerates an ample bum. Wear a blouse with fitted seams over slim pants to give you the illusion of shape in your middle. Or pull a tailored tunic on over slim jeans for a flattering, streamlined look.

Turn Up Your Collar An upturned collar elongates your frame and de-emphasizes a double chin, says Kim Johnson Gross, author of What to Wear for the Rest of Your Life. Check that the collar is no more than 3 inches and has some weight (flimsier fabrics will flop down).

QuiCk drYinG tip Have you just done your nails, only to realize you need to use your hands right now for some-thing else? Speed up the drying process by dipping them into ice water for 3 minutes.

Show Your Neck If you’ve got a healthy bust or wide shoulders, a high neckline such as a crew neck or turtleneck sweater will actually make you look heavier on top. Slender-ize your bust and shoulders by opting for a V-neck that shows off your collarbone and décolletage. There’s no need to let the neckline plunge too much, if that makes you uncomfortable, but even a slight V in your neckline will draw the eye up and away from your bust and waistline.

Roll Up Your Sleeves Exposing the thinnest part of your arm (from your elbow to your wrist) not only says young and stylish but also gives the illusion of a slender shape, says Gross. Push back the sleeves of blazers, sweat-ers, or long-sleeve tees to your elbows, and adorn your wrist with a bold cuff or stack of bangles. Or for a refined look, do like Michelle Obama and wear a cardigan, blouse, or tee with three-quarter-length sleeves.

Show Some Shoulder This is one body part that’s slow to age, so wearing a slender boatneck or wide, scooped neckline that exposes them is a pretty, feminine look that exudes a youth-ful vibe, says Gross.

Lose the Pleats Flat-front pants slim your tummy and lengthen your legs, so you seem taller and better proportioned, says Kristin Rawson, style director at Ann Taylor.

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deCorate Your FinGerS In one study, people thought women were younger when their hands were adorned with rings. Keeping your nails short also helps—the white tips should be about ⅛ inch long. “Shorter nail shapes soften the appearance of pronounced knuckle joints and veins,” says Jan Arnold, cofounder of Creative nail Design, a nail care company.

Wear a Bra That FitsMost women make the mistake of choos-ing a bra with a band that’s too large. “When bands are loose, the back of the bra rises up, causing breasts to sag,” says Susan Nethero, owner of the Intimacy lin-gerie boutiques. This “see-saw” effect also emphasizes what every woman wants to hide: unsightly back fat. The second biggest error is cups that are too small. To prevent “spillage,” choose a bra that covers your breasts fully. “Most women need to go up at least one cup size,” says Nethero.

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2-MinuteHealthTips

2-mInUTE hEaLTh TIPS 19

It’s never too late to start improving the state of your body and mind. Because these DIY tricks take just a couple of minutes (or even less), start with one or two, and add more to your routine every few days. Make these minor investments now, and they’ll pay huge dividends in your future.

Upgrade Your DietQuick—Eat a Piece of Chocolate

People who eat chocolate a couple of times a week have a lower BMI than those who indulge less often, according to a study of 1,000 adults at the University of California, San Diego. That’s not because chocolate eaters consume fewer calories overall; in the study, they ate more calo-ries. Researchers say chocolate in modera-tion ( 1 ounce a couple of times a week) revs up metabolism enough to compen-sate. There is no easier tip to incorporate into your life—make this your first one!

Spice Up Your Health The oregano in your spaghetti sauce and the mustard on your turkey sandwich can boost your immune system, says Preven-tion advisory board member Tieraona Low Dog, MD, author of National Geographic’s Life Is Your Best Medicine. She suggests flavoring bean and poultry dishes with oregano and thyme or adding ¼ teaspoon of turmeric to 1 cup of plain yogurt for a spicy dip. Jazzing up your food’s flavor with oregano and other spices may be good for your heart. People who ate fatty dishes that contained a total of 2 tablespoons of spices—including oregano, black pepper, garlic powder, rosemary, paprika, and cinnamon—had 30% lower levels of tri-glycerides (a type of blood fat) afterward than those who skipped the seasonings, reports the Journal of Nutrition. Spices may slow the digestion of fat, reducing

the post-meal triglyceride spike that can lead to heart disease over time, says study author Sheila G. West, PhD. So get shaking!

Drink Water If you come down with a virus, your doc-tor may tell you to drink plenty of fluids to reduce your symptoms. But Jamey Wal-lace, MD, chief medical officer at Bastyr Center for Natural Health in Seattle, says staying hydrated may stave off infec-tions. “Your mucous membranes and the immune cells in their secretions defend against cold viruses, and they can’t work as well if you’re dehydrated,” Wallace says. His advice: Divide your weight by 3. That’s how many ounces of fluid you need daily. For a 150-pound person, this is about six glasses ( 48 ounces) of water. In addition, have a glass of water for each caffeinated or alcoholic drink you consume.

Put Down the Candy Bar Sugar may be bad for more than your teeth. According to a study in the Journal of Physiology, it may impair your mind too. Maze-trained rats ran a course much more slowly when they’d been fed sugar-spiked water daily for 6 weeks. Research-ers also noted that the effect was more pronounced in critters whose diets were not supplemented with omega-3 fatty acids, leading them to suspect that those healthy fats may blunt sugar’s interfer-ence with learning and memory. So minimize the sweet stuff and consume

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omega-3–rich foods such as salmon, walnuts, and flaxseeds to safeguard your smarts.

Bad Taste That’s Good for You Here’s a way fruits and veggies can help fight cancer: by helping you kick cigarettes. Smok-ers who ate produce four or more times a day were more likely to be tobacco free about a year later than those who consumed produce less often, according to a study in the journal Nicotine & Tobacco Research. One possible explanation? “Previous research shows that cigarettes often taste worse after eating fruits and vegetables, which may reduce the desire

CraCk aN egg eggs are convenient, low in cost, and packed with nutrients. But with so many different choices in the dairy aisle, it’s easy to get your facts scrambled about which are the most eco- friendly options and what the bottom line is nutritionally. So before you pick up your next dozen, check out the scoop from the coop:

TyPE WhaT IT mEanS

PasTeurized They have been treated with heat to kill potential salmonella bacteria. A good choice for recipes that don’t require cooking, such as Caesar dressing; however, the process may reduce levels of certain vitamins.

oMega-3 eNriChed

The result of feeding hens higher doses of foods rich in the fatty acid, such as flaxseed, marine algae, and fish oil.

usda- CerTiFied orgaNiC

From chickens whose feed is grown organically, without the use of most synthetic pesticides and fertilizers. Hens must have year- round access to the outdoors and cannot be confined in cages.

Cage-Free While the hens that lay these eggs aren’t caged, that doesn’t necessarily mean they have access to the outdoors. Many live on the floor of a barn or warehouse.

Free-raNge The hens have access to the outdoors. This may satisfy animal lovers, but it has no bearing on the eggs’ nutritional content.

to smoke,” says study author Jeffrey Haibach, MPH, of the University at Buffalo. So help nix the urge to light up by reaching for a juicy apple instead.

Grab Some Yogurt The healthy probiotic bacteria in yogurt, cheese, and other fer-mented dairy products may help slash type 2 diabetes risk. A study in

the American Journal of Clinical Nutrition found that people whose diets contained the most of these foods—which are also rich in calcium, vitamin D, and magnesium—had a 12% reduced risk for the disease com-pared with those who ate the least.

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10-SeCond FixeS

Know Your Labels Produce stickers are for more than pricing—they also reveal how fruits and veggies were grown and if they’re from geneti-cally modified organisms, plants whose DNA has been altered. (No law requires GMO labeling, so only organic produce is guaranteed GMO free.) Your guide:• 5 NuMBers, sTarTiNg wiTh 8, means it was genetically modified.• 4 NuMBers means it was grown conventionally.• 5 NuMBers, sTarTiNg wiTh 9, means it was grown organically.

Don’t Miss a Beet Beets are being called a superfood, thanks to reports that they may reduce high blood pressure and the risk for car-diovascular disease. They contain nitrates that are converted into a substance that relaxes blood vessels and protects your heart, says Daniel Kim-Shapiro, PhD, of Wake Forest University. The increase in blood flow can also boost exercise endurance. Add shredded raw beets to salads and smoothies, or toss a diced beet with olive oil, salt, and pepper and roast for 40 minutes at 400°F.

have Tea iN The MorNiNg Hot tea can slash your risk of kidney cancer by 15%, according to a review in the International Journal of Cancer. Try pu-erh tea, which is better than green or black tea at preventing DnA damage.

sTeaM your BroCColi Italian researchers recently discovered that steaming broc-coli increases its concentration of glucosinolates (compounds found to fight cancer) by 30%. Boiling actually lowers the levels.

driNk wiNe To sTay leaN Polyphenols, the compounds found in red wine, help your body block fat absorption, an Israeli study found. Red-wine mari-nades work too.

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60-seCoNd Food Makeovers WhEn ThE ChangE ThE BEnEfIT

BeFore diNNer

Have a snack.

a 4-pound weight loss in a year. Eat ½ ounce of healthy fat, like nuts or avocado, 8 minutes before a meal to keep salad in your stomach for 3 hours, compared with 20 minutes without. You stay full longer and you eat less, says Michael Roizen, MD, a professor at Upstate University in New York.

aT haPPy hour

Drink red wine from Chile instead of

France.

reduced risk of cancer. Chilean cabernet sauvignon is 38% higher in flavonol (the antioxidants that fight cancer-causing cells) than French wine.

aT desserT

Substitute a Fudgsicle

for your daily Hershey bar.

a 10-pound weight loss over a year. You’ll save 100 calories every night.

wiTh every Meal

Drink ice water.

1 pound lost every 8 weeks. Just make sure to drink eight 8-ounce glasses a day. You’ll expend 123 calories of heat daily to warm the water to 98.6°F.

aT luNCh Swap your ham sandwich

for tuna.

28% reduced risk of heart disease. The omega-3 fatty acids found in fish have been shown to help raise good cholesterol to help clean arteries.

aFTer your

workouT

Drink a postworkout

chocolate milk.

Muscle recovery and growth. A University of Washington study found that drinks, such as chocolate milk, that blend carbohydrates and protein are nearly 40% more effective than protein alone at helping your muscles recover and grow after a workout.

duriNg The Good

Wife

Eat two bananas.

20% reduced risk of stroke. Studies show that low potassium levels can be linked to increased incidence of stroke.

wheN you reaCh

For The CaFFeiNe

Reach for milk instead.

healthy bones. Carbonated drinks produce carbonic acid, which dissolves bone mass, says Susan Richman, MD, director of Reproductive Health at the Yale School of Medicine.

BeFore Bed

Have a piece of chocolate.

Better sex. One study showed that women who ate chocolate reported more satisfying sex lives than those who didn’t.

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Get MovingDo This 2-Minute

Energy Booster It’s 3 p.m. Do you know where your get-up-and-go went? This move, from exercise physiologist Teresa Tapp, can help you find it.sTaNd sTraighT wiTh your shoul-ders BaCk, aBs TighT, aNd BuTToCks TuCked. Shift your weight to your left foot and bend your knee slightly, aiming it toward your left little toe. (You should feel the muscles of your inner thigh contracting.) Bend your right knee so only your toes touch the floor, aiming your right knee out slightly to the right to contract your inner thigh.aT a ModeraTe sPeed, liFT your righT kNee sTraighT uP Toward your righT shoulder. Don’t bend over as you lift. Lower your leg, touching your toe on the ground, then lift again. Do a total of four lift/touches. Then rotate your leg out to the side and lift/touch four more times, aiming your knee to the side. Next, do a set of two lift/touches to the front and side, then one set of one lift/touch each. Repeat with your left leg. Do the entire sequence with both legs a total of four times.

30-Second Foot Pain Fix Stretching can keep your feet healthy and ready to move. For flexible, pain-free

arches and toes, do this stretch from Susi Hatley, founder of Functional Synergy Yoga Therapy, every other day.1. kNeel oN a Folded Towel; tuck your feet under so you’re on your toes. Sit back, hips on heels.2. uNTuCk your FeeT so the tops of your toes are on the floor and your feet are perpendicular to the floor. Too intense? Lean forward. Hold each stretch for 30 seconds to 2 minutes.

Office Workout for Neck Pain Exercising in your cubicle may not be as silly as it sounds, according to research-ers in Denmark. In a 10-week study, office workers with nagging neck and shoulder pain performed lateral raises using a resis-tance band for 2 minutes daily. The result: pain relief. “The exercise may have caused their painful muscles to relax, relieving ten-sion,” says study author Lars L. Anderson, PhD. To try it, stand on a band and grab a handle with each hand, your arms at your sides. Raise your arms straight out to shoulder level. Lower and repeat.

Drop and Do 17 That’s the number of pushups 22- to 31-year-old women must complete in 2 minutes to pass U.S. Army personnel standards ( 39 to 42 is considered excellent).

10-SeCond FixsTreTCh iT ouT Genes in your body linked to heart disease, diabetes, and obesity can be “turned on” if you sit for hours on end, reports a study in Diabetes. Hit the “off” button by taking hourly laps during TV, book, and Web sessions.

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60-seCoNd FiTNess Makeovers WhEn ThE ChangE ThE BEnEfIT

aT The oFFiCe

Walk to your coworkers’ offices

instead of sending e-mail.

a 1-pound weight loss per year. Walking helps burn calories, plus one study showed that walking an extra 4,000 to 5,000 steps could reduce your blood pressure by 11 points.

wheN you geT ouT oF Bed

Stand up and stretch your

hamstrings for 30 seconds.

27% increase in flexibility in 6 weeks.

BeTweeN exerCises

Do 25 crunches after every exercise.

a complete abs workout. You’ll be less likely to skip abs if you integrate them into the resting periods between your other exercises.

wiTh weighTs

Change your grip.

Better-toned arms. When doing barbell curls, do them with a narrower grip on the bar. That will allow you to do more repetitions and build stronger muscle, says trainer Gunnar Peterson.

aT The gyM

Pedal the stationary bike with one leg at

a time.

Toned hamstrings. “You have to pull the pedal up to complete each rotation,” German mountain biker Lado Fumic says. “This targets your hamstrings.” Pedal with one leg for 60 seconds, then switch. Then spin easily using both legs for 30 seconds. Repeat this six to eight times.

Better Your Well-BeingWash and Dry

Cleaning your hands frequently—especially after touching anyone or anything that may be germy—is key to defending your-self against cold and flu viruses. But dry-ing hands thoroughly is just as important, because germs cling to your skin more easily when it’s wet. Be sure to replace damp towels with dry ones often.

Make a DateEven though people spread cold and flu germs, the more social relationships you have—family, friends, clubs, churches, volunteer groups—the less likely you are to get sick. Having a wide range of friends and acquaintances can provide psycho-logical benefits—such as greater optimism and less depression—that boost the

immune system, and they can also influ-ence you to maintain good health habits, like not smoking.

Take Care of Your Toothbrush Viruses on one toothbrush can contami-nate others it touches. Make sure your family’s brushes are in a holder that keeps them apart, and let them dry thor-oughly. (If you get a bug, you don’t need to replace your brush: You already have antibodies against that virus.)

Low Energy? Check Your Eyelids So tired you can’t keep your eyes open? Check underneath them. Stand in front of a mirror, pull your lower eyelid down, and take a good look. “If it doesn’t look

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10-SeCond LiFeStYLe FixeSsleeP sMarTer Too much sleep, or not enough of it, can kill you. A British study found that getting more than 9 hours of sack time a night, or fewer than 6, doubles your risk of an early death from any cause. Aim for 7 to 8 hours a night.PoP iN your leNses PosT-shower Soaping up while wearing your contacts can expose your eyes to infection-causing waterborne microbes, say university of Illinois at Chicago researchers.CheCk your NeCk An American Journal of Medicine study found that a mildly underactive thyroid can boost your heart disease risk by 65%. A quick blood test can assess your level of thyroid-stimulating hormone (TSH).leaN BaCk Parking your torso at a 90-degree angle strains your spine, say Scot-tish and Canadian researchers. Instead, give your chair the La-Z-Boy treatment and recline the seat back slightly. The ideal angle is 45 degrees off vertical.BoosT your deFeNses An Archives of Internal Medicine review reports that 400 Iu of vitamin D a day reduces your risk of an early death by 7%. Try Carlson’s vitamin D (carlsonlabs.com).

pink, it may be a sign of anemia,” says Jennifer Berman, MD, director of the Female Sexual Medicine Center at UCLA Medical Center. Pop some iron supplements to boost your energy levels and discuss further treatment at your next doctor’s appointment.

Look to the Middle Stock your fridge and pantry the right way: According to a study in Applied Cognitive Psychology, people are most likely to favor items in the middle of a row, so that’s the best place for healthy staples such as fruit, veggies, and low-fat dairy. If you have an emergency stash of chips or candy, make sure it’s well off to one side.

Flex Your Bladder If you leak a little when you laugh, sneeze, or exercise, you may have stress incontinence. This can develop when the urethral sphincter, the muscle that opens and closes the opening to the urethra, loses strength or when the pelvic-floor muscles (which support the bladder, uterus, and intestines) become weak or injured, which is often caused by pregnancy, delivery, or age.

sTeady as she goes

Improving your balance not only makes you less likely to topple over in a pair of stilettos but can also prevent injuries and

increase your agility and quick-ness. And one helpful study

outlines just how to do it. Your goal: Work your way up to the

hardest move, standing as close to perfectly still as you can for three sets of 30 seconds each.

easy Stand on one foot on solid ground.

ModeraTe Stand on one foot on a foam balance pad.

hardStand on one foot on solid ground with your eyes closed.

hardesTStand on one foot on a foam balance pad with your eyes closed.

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Reboot Your Brain

But if you begin doing pelvic-floor exercises every day, you can experience a 70% improvement in symptoms. That’s why Kegels are a mainstay of incontinence therapy. “Kegels work because over time they thicken the muscles that hold your urethra and other organs in place,” says Jill Maura Rabin, MD, head of urogynecol-ogy at Long Island Jewish Medical Center,

60-seCoNd liFesTyle MakeoversWhEn ThE ChangE ThE BEnEfIT

BeFore you Brush

your TeeTh

Have one regular aspirin.

20% reduced risk of breast cancer. Studies show that women who take one aspirin a day have a 20% lower incidence of breast cancer.

aT The doCTor’s

oFFiCe

Bring a self-addressed, stamped envelope.

increased odds of early disease detection. The Archives of Internal Medicine found that only 30% of doctors have a system to notify patients of abnormal results, and far fewer notify patients of normal findings, says Marie Savard, MD, author of Apples & Pears: The Body Shape Solution for Weight Loss and Wellness. It’s important to keep records of even normal results—for baseline readings to detect abnormal readings in such things as cervical cells.

iN Bed Plug your ears.

lower blood pressure. Researchers found that people who routinely endured sound levels higher than 55 decibels (snoring is typically 60 to 80 decibels) were twice as likely to be treated for high blood pressure.

aT The siNk

Pop a vitamin C pill.

a thwarted cold. Studies show that taking 1,000 mg of vitamin C a day reduced the severity of cold symptoms by 19%.

who suggests that beginners contract their pelvic-floor muscles for 5 seconds, and then relax them for 5 seconds, repeating this five times, 10 to 20 times a day. If Kegels don’t help, you may not be using the correct muscles: Ask your doctor to refer you to a pelvic-floor physical therapist, who will work with you on your technique.

Breathing Relaxer Sit down, close your eyes, and put one hand on your chest and the other on your stomach below your navel. Breathe in for a count of 3 so your stomach presses against your hand; then breathe out for a count of 5. Repeat three times. “[This] shifts your brain from the ‘stress response’ into

the ‘relaxation response,’” says Michael H. Kahn, PhD, director of the CEO Stress Project. “The more you engage the pro-cess, the more effective it will be.”

Picture ThisSit comfortably in a chair, close your eyes, and visualize a relaxing picture—dozing in

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your favorite park, relaxing on the beach, enjoying the company of friends in the backyard where you grew up. Really sense your surroundings—how the air smells, the breeze feels, and the environment sounds. Visualizing such “relaxing distrac-tions” will quickly induce a sense of calm and ease your mind, says Allen Elkin, PhD, author of Stress Management for Dummies. “After all, you can’t concentrate on worries and have those images going at the same time.”

Feeling Low? Drink WaterIf you’re feeling tense after a long meeting or looking for a quick afternoon pick-me-up, try guzzling some water. Even mild dehydration can take a toll on your mood, reports a study in the Journal of Nutrition. When researchers had study participants walk on a treadmill for 40 minutes, they found that losing as little as 1% of body weight in fluid led to decreases in mood, concentration, memory, and energy. But

don’t wait until you feel thirsty; keep a bottle of water close by and aim to down about 2 liters a day, says study author Lawrence Armstrong, PhD, of the Univer-sity of Connecticut.

Easy Eye Roll Tilt your head back, close your eyes, and, without pushing or forcing, allow them to roll up and back in their sockets. Hold them there for 30 seconds to a minute. “That will signal your brain to relax, slow-ing the frequency of its electric activity,” says Kenneth R. Pelletier, PhD, MD, coau-thor of Stress Free for Good. “Your body can go from red alert to totally relaxed in a matter of seconds.”

Make Eye Contact It’s a simple way to give your self-esteem an instant lift. In a study, people who locked eyes with others reported feeling more socially connected. (The boost depends on getting a glance in return.)

60-SeCond StreSS BuSterS When stress strikes, adrenaline flows, the heart races, breathing quickens, and frustration builds. But experts say you can head stress off at the pass by consciously distracting yourself from your troubles. next time you feel overwhelmed, try one of these mental calisthenics.

1. Without using your thumb, pick up a pen with your nondominant hand and try to write your name. 2. Try to stand a coin on edge. 3. Imagine you inherited $10 million. What’s the first thing you would do with the money?4. name as many professional teams as you can in a certain sport. 5. Make a list of five great movies or books.

6. See if you can point your finger or a pen at something for 60 seconds without shaking. 7. Close your eyes and visualize your greatest achievement. 8. name as many presidents as you can in 1 minute. 9. Choose a favorite fantasy and carry it out in your mind. 10. Crumple a piece of paper into a ball and play hoops using your wastebasket.

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Keep a Healthy HomeVent Your Range

Turn on the exhaust fan or your range’s vented hood every time you cook so that you eliminate steam, smoke, food particles, and the carbon mon-oxide created by gas cooktops and burned food on any kind of stove, says Jordan Fink, MD. Otherwise, those particles become indoor air pollution that your family will be inhaling for hours. “Use the high fan set-ting when you can put up with the din,” he says. “And when pos-sible, cook on the back burners, which tend to draft more effectively up into the hood.” If your hood blows air into the room, it’s just filtering out grease before dumping other pollutants into your liv-ing space.

Start Your Car OutdoorsNever warm up your car in the garage. Even with the door open, there’s a chance the deadly carbon monoxide could linger in the garage and even spread into the house if it’s attached.

Vent Your Shower SteamAlways turn on the exhaust fan in the bathroom (even if the noise is annoying). Otherwise, moisture will condense on cold surfaces, including those hidden in the walls, fos-tering mold growth.

Wipe Off Your Cell Phone Gag-worthy news: Research shows that one in six cell phones is contaminated with fecal matter that could contain E. coli. Gizmodo.com’s Brent

Rose explains how to de-gunk your phone without damaging it: Once a week, clean your phone with alcohol-free disinfectant wipes available at any drugstore. (Alcohol can rub off the special coating on the screen that repels oil). Then dry it off immediately with a supersoft cloth.

Invest in Rubber GlovesThey protect your hands from hot water and cleaners that can irritate or dry out your skin. Choose ones that reach at least halfway up your forearm.

Get a Lift from Gum A study in the journal Appetite found that students did better on a test when they chewed gum beforehand. Researchers gave cognitive tasks to study participants who chewed gum before the testing, and their perfor-mance was compared with the results

of people who didn’t chew gum at all. Those who chewed for 5 minutes before testing showed multiple advan-tages, which lasted for the first 15 to 20 minutes. The researchers said the act of chewing gum may increase heart rate and cerebral blood flow for up to 20 minutes.

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Relocate Your MedicinesIt’s not uncommon for the temp in a steamy bathroom to reach 100°F—well above the recom-mended storage temperatures for many common drugs. The cutoff for the popular cholesterol drug Lipitor, for instance, is around 77°F. To stay out of the red zone, store your meds in a cool, dry place, such as the pantry—not the bathroom medicine cabinet.

Change Your SpongesGerms breed fast on these when wet. Also, “antibacterial” sponges aren’t a good option; they’re likely treated with triclosan, which is an antimicrobial that might irritate sensitive skin and may harm the environment.

Replace Bed Pillows Every YearHair and body oils soak into a pillow’s fabric and stuffing after a year of nightly

use, making it a breeding ground for odor-causing bacteria and allergy-triggering dust mites. Using pro-tectors can double the life of your pillows.

Relocate Your ToothbrushYour bathroom sink is too close to the toilet. There are 3.2 million microbes per square inch in the average toilet bowl, according to germ expert Chuck

Gerba, PhD, a professor of environmental microbiology at the University of Arizona. When you flush, aerosolized toilet funk is propelled as far as 6 feet, settling on the floor, the sink, and your toothbrush. “Unless you like rinsing with toilet water, keep your toothbrush behind closed doors—in the medicine cabinet or a nearby cupboard,” Gerba says.

10-SeCond HoMe FixeSlose The liNT Taking 2 seconds to empty the lint trap in your clothes dryer can prevent you from being one of the 315 dryer-fire victims each year in the united States.

sCeNT your air saFely Some air fresheners contain phthalates, compounds that may disrupt hormone pro-cesses, natural Resources Defense Council testing reveals. Stick with Febreze Air effects and Renuzit Subtle effects.

skiP The sPray using household spray cleaners just once a week increases your risk of an asthma attack by 76%, say Spanish researchers. use wipes instead.

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Check YourselfQuick DIY Tests

One of the many wonderful things about your body is that it has built-in sickness sensors, and experts say you can spot early warning signs of even serious con-ditions simply by taking a few minutes to bond with the image in the mirror. So go ahead, take a closer look.

Your nailsYou see dark lines on the nail bedsWhat it could mean Texas-sized moles aren’t the only red flags for skin cancer—the disease can also develop under your nails. Yellowish, brown, or black stripes are a sign of cell damage, possibly from melanoma, the deadliest form of skin cancer, says Ariel Ostad, MD, a derma-tologist in New York City. With early detection and treatment, though, about 95% of cases are curable, so have your dermatologist take a second look.

You see bright white stripes What it could mean Everyone gets white spots on their nails from time to time (usually it’s a sign that you banged your finger in a drawer), but if you see long horizontal bands of discoloration on the nail’s surface and you’ve been feeling fatigued lately, it could be bad news for your kidneys. “These bands can be a signal that the kidneys aren’t able to filter out protein from your urine,” Ostad says. That means your body is losing protein faster than you can shovel in filet mignon—and that can lead to kidney failure. Visit your doctor ASAP for a urine test.

Your armpitsYou see a patch of rough, dark skinWhat it could mean Unless you’ve been going overboard with the self-tanner, you could have diabetes, says Michael

Smith, MD, WebMD’s chief medical editor. Excess insulin in your blood-stream can cause skin cells to multiply abnormally fast, leading to a buildup of tissue and melanin. This makes the skin look darker and feel thicker. “It most commonly occurs in the armpits, neck, or groin,” Smith says. A simple blood test can determine whether you have the disease, which affects about 24 million Americans—nearly a quarter of whom are undiagnosed.

Your eYelids, knees, and elbowsYou see small, soft lumps that look white or waxyWhat it could mean The good news: They aren’t zits. The bad news: These are small deposits of cholesterol, Smith says. Unfortunately, “by the time they appear, your cholesterol levels are probably sky high; this is a serious risk factor for heart disease.” Yet reducing your numbers by just 10% slashes that risk by as much as a third. See your doctor for a choles-terol check, and ask her about lifestyle changes or prescription drugs that can get your levels down.

Your scalpYou see thinning hair What it could mean Could you make a wig out of the hair clogging your drain? Excessive hair loss is a common indica-tor of a thyroid disorder, which affects about 10% of American women. When your thyroid (a gland in the middle of your neck) is out of whack, it can disrupt the balance of male and female sex hormones. The result: More strands in your brush and hair that feels coarse and brittle, says Sandra Fryhofer, MD, a phy-sician in private practice in Atlanta. Your doc can measure the amount of thyroid-

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stimulating hormone in your blood—if you have too much or too little, you’ll need medication to regulate it.

You see your scalp shedding like a snakeWhat it could mean If flakes have sud-denly made your shoulders look like the Alps in February, your to-do list could be to blame. “An intense load of stress causes your body to produce excess amounts of the hormone cortisol,” Ostad says. “In addition to wreaking havoc on your immune system (making you more vulnerable to colds) and your metabolism (making you pack on pounds), cortisol can also dry out your scalp.” A drugstore dandruff shampoo will deflake your locks, but unless you want a permanent case of shoulder snow, try to get more sleep, breathe more deeply, and loosen up your overpacked schedule.

Your bellY You see thick, dark hair (or stubble) in a diamond shapeWhat it could mean Dense, coarse hair that extends up toward your belly button (rather than growing downward from the top of the pubic bone) could be a sign of polycystic ovarian syndrome (PCOS), says Pamela Berens, MD, an ob-gyn at the Uni-versity of Texas Medical School. Caused by overproduction of androgens, the condi-tion can lead to irregular or heavy periods, weight gain, acne, and thick, dark hair on the belly, face, chest, and back. As many as one in 10 women have PCOS, which can be a risk factor for serious problems like infertility and heart disease. If you have symptoms, see your ob-gyn; she might prescribe birth control pills to get your hormones back in check.

Your tongueYou see a white, yellow, or orange coatingWhat it could mean If your tongue looks as if someone painted it with bright-colored gunk, you could be spilling

your gut in your sleep, Fryhofer says. Normally, a one-way valve at the bot-tom of the esophagus makes sure that whatever goes down doesn’t come back up. Acid reflux occurs when this valve opens spontaneously and the contents of your stomach make a break for your throat, leaving your tongue coated in digestive acids and you with a serious case of Godzilla breath. Most reflux can be treated with OTC antacids or simply by avoiding acidic and spicy foods; if those measures don’t work, see your doctor. You may need prescription meds to reduce your body’s production of stomach acid.

Your eYesYou see under-eye circles that won’t go awayWhat it could mean Unless you’ve taken a fancy to late-night talk shows, a sudden onset of dark rings could be chalked up to allergies. The chain reaction, according to Ostad, goes like this: An allergen hits your body, which in response releases histamine; this chemical makes blood vessels swell with blood and other fluids, and voilà: Dark patches show up where the skin is thinnest. A skin test can determine which allergen is causing your symptoms.

You see a yellowish bump on your eyeballWhat it could mean A slightly raised nodule on the white of your eye is a symptom of a harmless condition called pinguecula. “It’s nothing more than an overgrowth of collagen triggered by damage from sun, wind, or dust,” says Traci Goldstein, an optometrist at Met-ropolitan Vision Correction Associates in New York City. Keep your eyes moist with lubricating drops and don shades anytime you’re outdoors (make sure your specs offer 100% protection against UVA and UVB rays) to prevent the bump from growing larger.

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DIET - Rodale Store · PDF fileBefore you undertake a new health program or fitness regimen, ... 6 THe 2-DAY DIeT RePRTS 2-MINuTe BeAuTY TIPS 7 BaCK tO CONteNts