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Healthy Expert Tips Beauty for a New Fight Fine Lines Year, New Day & Night Men’s You pg. 21 Health pg. 44 Weekend Warrior Family & Syndrome Rx Parenting pg. 17 Cold and Are You Ready to Flu: What Get Pregnant? pg. 29 to Do? pg. 40

MIndy’s Fitness Calling & Exercise The funny lady opens up about One Size Does Living Not Fit All january/february 2013 the role she was born to play pg. 34 Healthy pg. 55 Small Steps to Big Change Heart pg. 16 Smarts

Top Tips for Food Your Ticker & Recipes pg. 59 * w eb md 3 Ways to Cook Pork pg. 49 .co m JAN/FEB 2013 Contents Features

Pg.

Pg. 34

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On Call Actor, writer, and producer Mindy Kaling steps out of The Office and into the I’m such a doctor’s office. TV’s new perfectionist It Girl opens up about the that I’ll inspiration for her latest always want “to change role and how she stays healthy and grounded. how I look. But if someone“ Stay or Go? called me That’s the tough question dumb or you have to answer when unfunny that you’re feeling under the would be weather. Our experts decode devastating. common cold and flu symptoms to help you decide whether to head back to bed or to the office. Plus, a parents’ guide: when to keep kids home from school. in every issue

Small Change Pg. 5 The holidays are over Editor’s Note and the ball has dropped. Now what? We tap 10 of Pg. 62 the best fitness trainers, Take 10 nutritionists, therapists, Art imitates life for sleep experts, and more for screenwriter and his-and-hers resolutions director Judd Apatow. to help you make 2013 your The funnyman tells best year yet. us about work-life balance, his health habits, and what kind of humor always gets his approval.

W ebMD.com 2 JAN/FEB 2013 Cover Photograph by Jill Greenberg Contents JAN/FEB 2013

HEALTHY START HOT TOPICS: What’s the most annoying sound? Do men need chocolate? Find out and get more news you can use. • UP CLOSE: We feast our eyes Pg. on a culinary heavyweight: the kitchen scale. • PERSONAL BEST: Actor 7 Julianne Hough shares her top beauty, food, and workout secrets. LIVING HEALTHY WEBMD ON THE STREET: Our panel of experts creates waves of change Pg. for a California freelancer. • WOMEN’S HEALTH: Don’t bite off more than you can chew this year. Our expert helps you rethink your resolutions. • MEN’S HEALTH: Calling all weekend warriors! These simple strategies will 13 keep you off the injured list and in the game.

HEALTHY BEAUTY Pg. YOU ASKED: Fight fine lines around the clock with expert product picks for a.m. and p.m. • BEAUTY SMARTS: What exactly is a serum? Do you 20 need to add one to your routine? Our experts deliver the truth. • YOUR SMILE: Open up and say…ouch. Could TMD be to blame for your mouth pain? Plus: Dirty Secret, Aisle Do, Beauty 411, and I Tried It

Pg. FAMILY & PARENTING PREGNANCY: Olympian Kerri Walsh Jennings celebrates more than her 27 recent gold medal. The beach volleyball champ steps out of the sand to get ready for baby No. 3. Plus: Are you really ready for a baby? Ask yourself these questions. • BABY TALK: You’ll spend a lot of time at the pediatrician’s office during your child’s first year. Here’s what to expect. Pg. • KIDS’ HEALTH: Start the new year with a new approach to household chores: They’re good for the whole family. • PET HEALTH: Our expert 49 unleashes his best pet-owner tips.

FOOD & RECIPES Pg. 3 WAYS TO COOK…Pork tenderloin. Move over chicken! This versatile member of the lean plate club delivers big flavor. • OFF THE MENU: Go fish with New York City chef Michael Psilakis. He shares his favorite 54 recipe and his weight-loss story. • KIDS IN THE KITCHEN: Chef Lizzie goes bananas for avocado and offers strategies for making resolutions stick.

FITNESS & EXERCISE PEEKE FITNESS: Break the body image mold! One size definitely does not fit all, says our expert. • FITNESS CHALLENGE: Yes, you can go om again. Check out these three yoga poses you can do at home to strengthen and tone.

webmd CHECKUP HEALTH HIGHLIGHTS: February is American Heart Awareness Month. Get heart Pg. smart with expert tips to keep you and your ticker in shape all year long. • BY THE NUMBERS: An up-close look at weight loss. • HEALTH CHECK: Could you have 58 seasonal affective disorder? Test your SAD smarts.

JAN/FEB 2013 3 W ebMD.com

editor in chief vice president, publisher Clare Martorana Heidi Anderson

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Medical editors Claudia Fern, [email protected], 212-624-3728 Brunilda Nazario, MD; Louise Chang, MD; Patti Mrozowski, [email protected], 212-624-3750 Hansa Bhargava, MD; Laura J. Martin, MD Patria Rodriguez, [email protected], 212-417-9542 chicago contributing writers Christina Boufis, Daniel J. DeNoon, Anna Novinger, [email protected], 312-416-9278 Heather Hatfield, Ayren Jackson-Cannady, Meghan Rice, [email protected], 312-416-9276 Katherine Kam, Lauren Paige Kennedy, west coast Susan Kuchinskas, Shelley Levitt, Elise Perlmutter, [email protected], Matt McMillen, Erin O’Donnell, Monica Kass 424-248-0616 (pharma) Rogers, Gina Shaw, Stephanie Watson Nicole Ransom, [email protected], 310-318-1728 (non-pharma)

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WebMD Magazine is distributed to doctors’ offices throughout the U.S., online at WebMD.com, and by download from the App Store. WebMD Magazine is not responsible for advertising claims. WebMD Magazine (ISSN 1553-9946), Vol. 9, No. 1, is published by WebMD, LLC and may not be reproduced in whole or in part without written permission of WebMD, LLC. All editorial content is reviewed by our board-certified physicians, is for informational purposes only, and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. WebMD does not endorse any specific product, service, or treatment. Always seek the advice of your health care provider with any questions regarding a medical condition and never disregard professional medical advice or delay seeking it because of something you have read in WebMD Magazine. If you think you have a medical emergency, call your doctor or 911 immediately. © 2013 WebMD, LLC. All rights reserved.

W ebMD.com 4 JAN/FEB 2013 Editor’s note

It’s in the Bag Have you resolved to eat healthier and get in shape this year? (Who hasn’t?) These seemingly simple goals often trip up even the most committed among us, but fear not! WebMD has the secret to your success. Step 1: Check out our Food & Fitness Planner, the tool that lets you create a customized plan to lose weight, get fit, and eat better. Set goals, log your meals and activities, and track your progress every step of the way. Step 2: Check out the improved Healthy Recipe Finder. Planning meals is more than half the battle, and with new search categories including “conveniences” and Resolutions. I am, on a daily basis, “cooking method,” to name just a few, this tool makes it on the verge of breaking most of easier than ever. mine. What about you? But I haven’t given up. I can’t. I love the idea of new beginnings. I’m all for throwing out the old, taking a deep Eyes on the Prize Guessing Gain breath, and trying something new. You’ve got a clear vision The start of the new Here at WebMD, we’ve developed for the year ahead, but year is full of predictions ways to help on-the-go people like me can you really see it? about what lies ahead. achieve their resolutions. I vowed to Make sure you can by What actually happens scheduling your annual is anybody’s best guess. stick to healthier habits when I hit visit to the eye doctor. But when it comes the road, and with information from And be sure to check to your daily health, WebMD’s newly mobile-optimized site, out WebMD’s See What WebMD’s Local Health I’m finding it easier to make healthy Eye See tool before Forecasts, a new mobile living decisions no matter where I am. I you go, whether you website feature, offer think you might have predictions you can was one of the 14.3 million who visited a problem or are just actually rely on and use WebMD.com from my smartphone last curious to know about to plan your day. Use

e s I mag y month. And one of the 15 million who the eye conditions your your smartphone to downloaded our mobile app products, loved ones have. Use the select one of 13 different including Pain Coach and the iPad tool to learn about the health forecasts—air 12 most common eye quality, arthritis, flu, version of this magazine. Never leave problems, from floaters pollen, and mosquito More mobile is on the way, including to farsightedness, and the house activity, to name a few— our WebMD Pregnancy App, designed get a look at what your and get instant location- tt LHO M ELE T/Ge be t h E l isa ; without an to help soon-to-be-parents navigate the vision would be like based information adventure to their due dates feeling their if you had one of umbrella or including a severity e s I mag y them. It’s an eye- rating, as well as quick, best and staying informed and connected opening experience! your allergy actionable tips from tt c e/Ge every (baby) step of the way. meds again! WebMD doctors. Wavering on your resolutions? Don’t give up! We have your back and we’re u r So e I mag ; t cheering you on.

Download WebMD Magazine for Free!

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JAN/FEB 2013 5 W ebMD.com What Will Help You Lose Weight? WebMD Food & Fitness Planner

In just a few clicks, customize a plan to help you reach your weight and fitness goals. Studies have shown that people who keep a food journal lose twice the weight than those who rely on diet and exercise alone.*

Best of all, it’s free. So start planning today.

*American Journal of Preventive Medicine, August 2008 healthy start HotTopics! facts and news you can use

Babies’ four front teeth 9% usually start to High school peek up from students who living healthy

erBall P hotography/Veer u bb erBall the gums at 6 reported months, but a boyfriend some babies’ teeth in

mages; R G etty I mages; or girlfriend 1 5 don’t emerge Americans who “definitely” planned auer/ hit, slapped, to make resolutions in 2011. Some 30% until a year or or otherwise made self-improvement goals related to e W is b te v e 14 months. physically weight, diet, and health. Source: American Dental Association hurt them Source: The Barna Group Checkup The best U.S. on purpose Fitness & Exercise metropolitan in the year areas for healthy $42.55 7 health prior to a Average monthly cost of a aging include gym membership in 2011, /theispot.com; S W e bb /theispot.com; N eil v e/Veer; Provo-Orem, 2011 survey up from $40.94 in 2008 factors Utah; Madison, Source: CDC and behaviors Source: The IHRSA Health Club Consumer Wis.; Omaha- Report: 2012 Health Club Activity, Usage, key to preventing Trends & Analysis cardiovascular Council Bluffs, Neb.-Iowa; Boston- mages; Brulo G etty I mages; disease: Get Cambridge- regular physical Quincy, Mass.- 400 activity, eat N.H.; and New Cocoa beans healthy foods, needed to make 1 areth M organs/ areth York-Northern pound of chocolate. New Jersey-Long Some studies sug- Island. gest chocolate may Source: Milken Institute be heart-healthy Food & Recipes because one of its major saturated avoid tobacco Many cultures ring in the New Year with fats does not raise products, traditional foods such as grapes (Spain), cholesterol like other maintain a healthy lentils (Italy), black-eyed peas (Southern hard fats. Source: National Confectioners weight, and U.S.), pork (Austria, Cuba, Hungary, Association’s Chocolate Council control blood Portugal, and others), ring-shaped cakes pressure, and pastries (Greece, Mexico, Netherlands, blood cholesterol, and others), and rice pudding with an and blood sugar. almond inside (Norway and Sweden). Source: American Heart Association Source: History.com

The CDC recommends 400 micrograms of folic acid every day for women ages 15 to 45. Folic acid % % helps reduce the incidence of brain and spinal birth elinda Beck/theispot.com; G Beck/theispot.com; M elinda R ichB/Veer; T ischenko/Veer; I rina right: top from clockwise defects in a developing fetus by 50 –70Source: CDC

JAN/FEB 2013 7 W ebMD.com healthy Start

ring the Candy Man Alarm? Craving chocolate, guys? Here’s a good excuse to indulge: Men who chow Did you upgrade to the down on chocolate may be less likely to have a stroke. A study of more than iPhone 5? It’s one of the greenest and least 37,000 Swedish men older than age 45 found that those who reported eating toxic cellphones on the most chocolate—about a third of a cup of chocolate chips per week—were the market, according 17% less likely to have a stroke than those who ate the least. Chocolate contains to a new report. Other antioxidants called flavonoids, which may be responsible for some of its health phones that did well benefits. Another study suggests men who eat lots of tomatoes and tomato include the Motorola products have a lower risk for stroke. In research involving more than 1,000 Citrus, which was the least toxic of all men from Finland, those who had the highest levels of lycopene, an antioxidant the phones tested, found in the fruit, in their blood were 55% less likely to have a stroke over the the iPhone 4S, the LG 12-year study period, compared with men who had the lowest levels. Remarq, and Samsung’s Source: Neurology Captivate and Evergreen devices. Still, none of the phones was 100% Sound Bites hazard-free, according What’s worse than the screech of fingernails on a to researchers. All of the blackboard? At least four other noises are more models had concerning offensive, according to a recent study that rated levels of bromine, the 10 most annoying sounds: P hotography/Veer ource chlorine, lead, cadmium, 1. Knife on a bottle or mercury. Cellphones 2. Fork on a glass can contain more than 3. Chalk on a blackboard 40 toxic chemicals and 4. Ruler on a bottle S I mage G etty I mages; heavy metals. While 5. Nails on a blackboard ose/ there’s no evidence 6. Female scream to suggest these are 7. Disc grinder dangerous to users, 8. Squealing bicycle brakes R N ancy /Veer; they are a problem when 9. Baby crying the phones are being 10. Electric drill made and after they are thrown away. Americans And the least unpleasant sounds include: toss millions of phones 1 in 3 1. Applause each year in favor of The share of 2. Baby laughing newer technology. pet cats in the U.S. 3. Thunder Source: 2012 Mobile Phone Study, acquired as strays HealthyStuff.org 4. Flowing water Source: American Society for the Prevention of Cruelty to Animals Source: Journal of Neuroscience v D udare M ikhail left: top from clockwise

W ebMD.com 8 JAN/FEB 2013 White Noise In many households, a TV is on nearly all the time and produces background noise while we cook, clean, eat, and even sleep. This concerns researchers, who found that children younger than age 8 spend nearly four hours a day on average near an unattended TV. It’s a problem, they say, because kids have a hard time tuning 3,800 out TV noises—distracting them from play and social interaction. To reduce the effect on your On any kids, turn off the TV when no one’s watching, keep given televisions out of kids’ bedrooms, and limit how day, the much you watch when they are around. number of Source: Pediatrics Americans under 18 who smoke their first Blue Valentine cigarette If your husband or wife Source: U.S. Department of has a heart attack, Health and Human Services you’re more likely to become depressed— even if your spouse survives. When researchers compared the spouses of people in Denmark who had The top questions heart attacks to the readers are asking spouses of people at WebMD Answers who experienced right now* other major health Do or Diet 1. how long is someone Going on a diet is easy, any veteran dieter will scares, they found that with the flu contagious? husbands and wives of tell you. What’s hard is staying on it. That may heart attack patients 2. Healthy & unhealthy fat: What’s the difference? not be true if you follow the Mediterranean were at higher risk for G etty I mages diet—rich in fruits, veggies, fish, whole grains, depression, anxiety, and 3. Sore muscles: even suicide afterward— Apply heat or cold?

aucher/ legumes, and healthy fats. Israeli researchers compared three even if their spouse 4. The best exercise if you lived. Researchers say have diabetes? diets: low-fat, low-calorie; Mediterranean, the suddenness of heart 5. Can dogs get low-calorie; and low-carb without calorie attacks may be one poison ivy? restrictions. They followed moderately obese reason for the findings. 6. BMI and body F M arcelle G etty I mages; people for four years after an initial two-year Source: European Heart Journal fat: What’s the meal plan. After two years, most were still on relationship? I mages/ their diet plans. People on the Mediterranean 7. how can my spouse and low-carb plans had lost more weight than and I be more intimate? those on the low-fat diet. Four years later, $19.5 8. Are migraines seasonal? everyone had regained some weight, but all 9. is it OK to work my billion abs every day? the dieters were still thinner than when the What Americans study began. Weight loss was highest in the 10. What’s the story on spent on “natural” sugars? Mediterranean and low-carb groups: about 7 chocolate candy pounds and 4 pounds, respectively. in 2011 *as of Nov. 1, 2012

hristian Jung/Veer; RT Jung/Veer; C hristian left: from clockwise Source: New England Journal of Medicine Source: CandyIndustry.com

JAN/FEB 2013 9 W ebMD.com healthy Start

UP CLOSE Weight and See AN IN-DEPTH LOOK AT the KITCHEN SCALE

Balance Beam As early as 5000 B.C., people used the first scales, which were constructed with a piece of straight wood suspended by a cord through the center and with two equally weighted reservoirs hanging from each end. Number One Leonardo da Vinci designed the first scale with numbers to indicate weight. But no one produced it until 300 years after his death. Three Squares The three main types of kitchen scales are classified by the method used for measuring weight: balance, mechanical or spring, and digital.

In Control People with dietary restrictions or weight-loss goals often use kitchen scales because they can convert the weight of ingredients into calories. Exact Act To ensure accuracy when measuring dry ingredients, many bakers use a kitchen scale. The common “dip and sweep” method—filling a measuring cup and then leveling it—can be off by as much as 10%. Starter Set The “tare” function, only on digital scales, resets the scale to “0” after a container is placed on it. Small Fortune U.S. retail sales of small electrical appliances for the kitchen totaled $5.2 billion in 2011. —Chloe Thompson

W ebMD.com 10 JAN/FEB 2013 Photograph by Ted Morrison Personal Best Julianne Hough The actor and dancer shares her healthy living habits

Inside Out Dog Day Afternoon “I think beauty comes from “I travel with my dogs. within. I hardly wear any They take my mind off of makeup when it’s just me or everything stress-related, when I’m with my family. I and I get my playtime. I also wouldn’t say I’m over makeup, sleep as much as possible though. If I’m going out I wear and drink tons of water.” makeup. I sometimes get carried away. I tend to put more on than I need.” “I want to go to Africa, go on a safari, and do some

G etty I mages philanthropic work. Get a better understanding of other people’s lives.” b ert/ Jau Bernard G etty; ao/

Snack Attack “The craft services table is terrible! It’s tough to be Dinner Time disciplined. If I’m hungry “I love any kind of fish. I or thirsty—I don’t always bake it. I also love really know which, I just know thick asparagus. I cook a lot I’m craving something—I of it. I’ll put it in a fry pan, lex C A lex P ixelsnap/Veer; G etty I mages; do an iced herbal tea. And add olive oil, some salt and almonds, always. I cut up pepper, and go to town. If vegetables and put apple I’m going to cook pasta, I cider vinegar on them, with want macaroni and cheese salt and pepper. Or snack on Hough stars in Safe Haven, right out of the box!” some hummus.” which hits theaters in

nd James/ A nd James G etty I mages; February.

azeley/ If her film career stays on its current trajectory— soaring—you’ll soon know Julianne Hough, 24, as a leading lady, not just a country music star, former hoofer on ABC’s Dancing with the Stars, fitness guru, or even

eter D P eter v e; A rchi T runk TV host Ryan Seacrest’s girlfriend. After turning Beauty Staples “I love La Mer’s tinted heads in the 2011 remake of Footloose and holding her moisturizer, Voluminous own against Hollywood heavyweights Tom Cruise Work It Out mascara by L’Oréal—after and Alec Baldwin in Rock of Ages last year, Hough “Right now I’m loving every mascara I’ve ever (pronounced “huff”) will soon grace big screens in a SoulCycle. You sweat your used, I go back to that one— butt off. I’m taking ballet starring role opposite Josh Duhamel in Safe Haven, and L’Oréal’s Crayon Grande classes again, and I love to Lipcolour—not lipstick, not a romance adapted from the novel by Nicholas Sparks. swim. I’m also obsessed with a gloss. I’m obsessed! I own Here, the Utah native shares her health and the Woodway treadmill! You

oug I nglish/ D oug center: from clockwise every single color.” well-being tips.—Lauren Paige Kennedy feel like you’re gliding.”

JAN/FEB 2013 11 W ebMD.com NEW! Health Questions?

This recipe helps me sneak greens into my diet...

I had a heart attack at 40. It can happen! This is what it felt like... Exercises after baby? I have a great routine to share...

This is how I get a car seat in and out of a taxi...

Ask your question and get answers from leading doctors, organizations, and people like you.

When you come with questions, you also bring answers. Share your experience and assist others.

GET HELP. GIVE HELP.

Ask Your Question living healthy Change 14 On the Street A California of Heart freelancer makes Committing to New Year’s waves of change resolutions is a labor of love 16 Women’s Health Make bite-size goals for big-time results

17 Men’s Health A pain-free plan for weekend warriors

READER TIP “Plan a date night regularly. It takes time and patience to fuel romance, and you can’t do it if you won’t make the time.” —FCL, WebMD community member

Photograph by Chris Craymer/Trunk Archive JAN/FEB 2013 13 W ebMD.com living watchful Eye healthy

“Any time you notice increasing eye discomfort, it’s a good idea to have an eye exam. Whether you have glasses or not, don’t Pain in the Neck let those eye appointments slide. People who work at computers blink less often, leading “First, make sure the top of your to drier eyes, which can make them feel computer screen is at eye level, so you tired. Try over-the-counter artificial tears, don’t strain your neck. Every two hours, and use as needed. Also, set an alarm to get up from your desk. Walk around for a remind you to take a five-minute break from few minutes to loosen up your muscles. the computer each hour to let the eyes relax. At least once a day, do these gentle Blink, refocus at a distance, and prepare for stretches at your desk (hold each for the next hour’s work.” 30 seconds): 1. Lower your chin to your chest. 2. Bend forward and slowly lower your chest to rest on your knees.”

Alan Kozarsky, MD ophthalmologist and senior partner, cornea division, Eye Consultants of Atlanta Inc. Michael W. Smith, MD WebMD’s chief medical editor and certified personal trainer

Want to be our next WebMD Meal Plan On the Street star? Email us your health issues at “Healthier meals will help keep your webmdmagazineeditors@ webmd.net. We might energy going during your busy and come to your city! often unpredictable days. Enjoy your morning cup of coffee, but you also need some food to fuel the first part of your day. A bowl of whole grain cereal with fat-free milk, topped with blueberries, strawberries, or sliced bananas, gives you a serving of grains, dairy, and fruit. For lunch, build a better sandwich with whole grain bread Wave and lean protein such as turkey, roast beef, or chicken. Flavor with mustard and a little mayo if you like, and load it with veggies— lettuce, tomatoes, cucumber slices, Runner radish slices.” We pound the pavement to get expert answers to your

pressing health questions Carolyn O’Neil, MS, RD co-author, The Dish: On Eating Healthy Photograph by Kevin Steele and Being Fabulous!

webmd on the street Bruce Taylor

Freelance advertising and promotion creative director, 60 Altadena, Calif. Stress Less Some people spend their days California dreamin’. Bruce Taylor “To reduce the strain of your inconsistent schedule, stick to a spends his days living that California workday routine. Routines may seem dream. “Every afternoon, I try to boring, but they provide a sense of take a short 45-minute jog in the stability and that can reduce stress. nearby foothills, which loosens up Lay out an action plan for each my muscles and helps me refocus on week—including researching new my creative ideas. On weekends I try opportunities—and make a to-do list to go hiking or I go to the beach and for each day. Also, continue to take surf. I never go to a gym. And I make time out for creative daydreaming. it a point to get plenty of sleep every It’s never a waste of time because it does two things: relaxes you, and night.” But it’s not all stress-free provides time for being imaginative sunshine and surfing for Taylor, who’s without the guilt you’d feel if you been married 30 years and has three ‘goofed off.’ ” grown children. “I work out of my home office as a freelance creative director, and my work schedule can vary from 12 to 14 hours a day to two to three hours, depending on the client I’m working with,” he says. “When I’m not working, I’m looking Patricia A. Farrell, PhD psychologist and author of How to Be for work. So it’s a constant quest, Your Own Therapist: A Step-by-Step and sometimes a constant stress Guide to Taking Back Your Life financially.” And sometimes that stress takes a physical toll. “I sit in front of a computer all day long and my eyes get strained. My neck and back get stiff too. Sometimes I need to get up from my chair and stretch.” And he admits that even though his wife is a gourmet cook, “my diet isn’t the best—just coffee in the a.m., a sandwich for lunch (sometimes I skip lunch altogether), then a good dinner. I don’t have a big appetite, but I’d like to improve my diet.” Resolved to lose weight this year? Track your success with the Food and Fitness Planner, WebMD’s top diet tool. living healthy .com

WOMEN’S HEALTH

New Groove FACE VALUE How can you start ready to turn the page on a new year? shred your past to clarify the values strategies and simplify your goals that are at the heart of your resolutions? By Tevis Rose Trower Tevis Rose Trower suggests asking yourself three It’s a new year, and questions: you may be steadfast on your personal evolution- What’s your physical bottom ary path, avoiding cigarettes, line? Whatever your eating more salads, going to physical goals—lose poetry readings, and hitting weight, do more the gym daily. cardio, eat healthier— But it doesn’t always work it’s important to know what’s driving that out that way. I’m thinking of goal and how you’ll a January not too long ago. honor that value, no In the first two weeks of the matter how crazy year, a flight was canceled, your day becomes. my laptop died, a pet got ill, What’s your vendors flaked. Oh, and I professional bottom ended up getting sick, too. line? What do you Lying in bed, working via want to bring to your telephone, I missed every work every day? What best-laid plan of action. do you want to get out of your work? There was a huge gap How can you fulfill between my idea about what that commitment on a I should have been doing daily basis? and what I was actually able to do. What’s your personal- growth bottom line? If you, too, already see Mine is that I’ve got a gap between new year to be learning to ideal and new year reality, be growing. That take heart. Before you let might involve asking remorse convince you to give a curveball than when life is Year’s aspirations. Reduce the cheese guy for lessons about up your aspirations, look sending you easy pitches. your goals into the sim- cheeses. Or seeing at them anew. Focus on the In fact, while one meaning plest statements (ones that what free classes the bottom-line values around of “resolve” is steadfastness 5-year-olds can understand) library offers. Identify which you want to orga- or standing one’s ground, to establish a solid frame- learning opportunities nize your actions. Master- another refers to the “pro- work that supports you as throughout your day and act on them. ful actions, based on true cess of reducing things into you work to transform your Then each night you values, matter even more simpler forms.” And that’s values into actions—on any can rest, knowing you when reality is throwing you very applicable with New kind of day. have evolved. g es

EXPERT TIP “If exercise eludes you, try until you find something that sticks. Make sure healthy habits are pleasant so you seek them out instead of finding Reviewed by Laura J. Martin, MD —Maryann Tomovich Jacobsen, MS, RD excuses not to do them.” WebMD Medical Editor Peter Dazeley/Getty Ima Dazeley/Getty Peter

W ebMD.com 16 JAN/FEB 2013 Q &A Can hamstring injuries be prevented? “Shin splints” is the top fitness search term at WebMD.com. EXPERT ANSWER “There is no foolproof way to completely avoid hamstring injuries. However, you can minimize risks by paying attention to the principles of muscle strength and flexibility. Individual flexibility should be maximized by a regular stretching program as well as a period of warm-up and stretching before doing any MEN’S HEALTH athletic activity. Optimal individual hamstring strength is at Bruise Cues least half of the strength of are you a weekend warrior—who often becomes the walking the quadriceps wounded? learn how to stay off the sidelines muscle (the muscle of the By Matt McMillen front of the thigh). Also, you want to have minimal Meet the “weekend warrior.” He’s a University Buckeyes football team. “They imbalance in desk jockey during the week and a star put themselves at risk by the pure fact that strength between right and left on the neighborhood football field on Satur- they are not used to physical activity.” legs (injured days and Sundays. He packs all his physical During his workweek, Borchers treats hamstrings activity into intense workouts on his two days many such men for shoulder strains, knee should be about 90% as strong off. He often limps to work on Monday morn- tendinitis, and other overuse injuries—all a as the uninjured ings. And, because the weekend warrior eas- result of overzealous performance. ­Achilles hamstrings). ily becomes the walking wounded, he some- tendon injuries, in particular, are com- If necessary, consider a times ends up in a sports clinic, his doctor’s mon among middle-aged weekend athletes. weight-training office, or even the hospital emergency room. ­Borchers doles out some much-needed advice program g es to help achieve

Ima “We see a lot of weekend warriors at along with elastic bandages and ice packs.

w these goals.” our sports medicine clinic,” says James “The first thing I tell them is, if they want to ­Borchers, MD, a physician for the Ohio State avoid injury and keep off the sidelines, they William C. Shiel, Jr., ig er/Glo ste need to get exercise most days of the week.” MD, FACP, FACR, g Reviewed by Whether you play basketball, football, Internal Medicine, Michael W. Smith, MD Ultimate Frisbee, or any other sport on University of WebMD Chief Medical Editor California, Irvine chaela Be Mi chaela continued on page 18

JAN/FEB 2013 17 W ebMD.com continued from page 17

the weekend, daily exercise will pay rowing machine—no matter what you EXTRA POINTS off when you hit the field or court. select, you should get at least 30 min- James Borchers, MD, a college Improved strength, energy, and stam- utes of sweat-inducing cardio five days football team physician, offers ina will boost your performance, and out of the week. Strength training these tips to make your workout the muscle conditioning that comes should be part of your workout on at work for you. from regular workouts will help pre- least two of those days. Game plan Decide what you’re vent injuries. That’s the message a lot Borchers realizes finding time to willing to commit to and how you’ll of guys both want and need to hear. exercise every day can be difficult, but fit your workout into your schedule, “Many of the men I see ask me how the time is often there if you really look then pencil it in your calendar they can stay active, feel young, and at your schedule. Then, it’s just a mat- just like you would record a lunch [be more] healthy as they get older,” ter of making exercise a habit. meeting, Borchers says. Make it a non-negotiable appointment. Borchers says. “That’s where the moti- “Once you get used to the routine, vation to work out more often comes you will find that it’s easier to main- Away game If you travel a lot, from, and motivation is a huge thing.” tain,” says Borchers, who gets his own pack some lightweight exercise The activities you choose should be workout in the early morning when he equipment like resistance bands to ones you enjoy; otherwise, you won’t has the most time to himself. “You have use in your hotel room. Or stay only at hotels with fitness centers—and stick to your regimen. Running, cycling, to make exercise a priority.” be sure to use them, he says.

Team effort If you find it hard to stick to a solo exercise program, EXPERT TIP take a class such as indoor cycling, “Use it or lose it. Strength and coordination decline with age, boot camp, or kickboxing, Borchers and we’re not in our 20s forever. But you can keep yourself recommends. Group workouts conditioned if you exercise regularly.”—James Borchers, MD can be fun, and they also boost your commitment.

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23 Beauty Smarts Serums: Do you need one?

26 Your Smile Is your mouth working overtime?

Pretty Smart Face the new year with a fresh outlook on beauty

EXPERT TIP “The benefit of a facial is exfoliation, hydration, and relaxation. Most skin creams work through the same premise—and any hydration always makes lines look better.”—Mohiba K. Tareen, MD

Photograph by Patric Shaw/Trunk Archive JAN/FEB 2013 20 W ebMD.com healthy beauty You Asked Time Out fight fine lines every day and night with these expert anti-aging product picks

By Ayren Jackson-Cannady

Surprising Ways to Reduce Wrinkles slideshow: the most-repinned Dirty Secret item on WebMD’s Healthy Beauty Pinterest board It’s 20 degrees out- side, and I haven’t seen the sun in weeks. Do I really need to use sunscreen in the middle of winter?

Yes, you do. Winter Smooth Move Glow Point sun can be exception- ally bright, especially RoC Retinol Correxion Deep Wrinkle Night Aqua Glycolic Face Cream ($24.95) “In addition for outdoorsy folks Cream ($21.99) “You can’t really stop skin aging, to stimulating collagen for a plumping effect, such as runners and but you can slow some changes, prevent others, glycolic acid exfoliates the top layer of dead skin skiers. But even if and partially reverse the rest. Retinoids are one cells, revealing smoother skin that radiates by you’re at your desk of the most effective ingredients. Retinol—the reflecting light more evenly. Apply at night, since most of the time, you over-the-counter version—can stimulate collagen the ingredients can make you more sensitive to get more sun than formation and help even out skin tone.” the sun. (Don’t use with the RoC retinol product.)” you think just in your day-to-day routine. That’s especially true for people who live in the southern United States. Bottom line: Sun- screen is your best defense against skin cancer. If that’s not enough motivation, know that broad- spectrum sunscreen protects against the UVA rays that can cause wrinkles. Cross-country ski- ing, winter hiking, and other outdoor sports Double Duty Pill Drill are great for your SkinMedica AHA/BHA Cream ($40) “If you Heliocare Daily Use Antioxidant Formula overall health. Just be see fine lines and acne, look for a product that ($30.99) “You need to wear sunscreen with an sure to use sunscreen contains both glycolic acid or AHA and salicylic SPF of at least 30 daily, year-round. You could (or moisturizer) with acid or BHA. Salicylic acid helps unclog pores also try taking an OTC pill infused with an a minimum 30 SPF and reduce acne and blackheads. Use every other extract from the antioxidant-packed fern plant every day and reapply night as a p.m. moisturizer. (Don’t use this product Polypodium leucotomis. Some studies show it every one to two hours

with the retinol or glycolic products mentioned.)” may increase the skin’s resistance to sunburn.” while outside. ges

Peggy Fuller, MD the opinions expressed in this section are of founder and director, Rachel Herschenfeld, MD the experts and are not the opinions of WebMD. Esthetics Center for dermatologist, Dermatology Partners Inc., WebMD does not endorse any specific product, Dermatology, service, or treatment.

Wellesley Hills, Mass. Charlotte, N.C. e tty Ima 504/G di o Stu

W ebMD.com 21 JAN/FEB 2013 Aisle Do PRODUCT PICK Essie Smooth Trick Deep- Conditioning Cuticle Oil ($8)

EXPERT Jill Weinstein, MD, On Guard Damage Control dermatologist, Northwestern Olay Complete Daily Defense All Day RoC Retinol Correxion Deep Wrinkle Filler Memorial Physicians Moisturizer ($14.99) “Sunscreen is your first line ($21.99) “Vitamin A creams [OTC retinol and Group; instructor, of defense to prevent skin aging. Physical block- prescription-strength Retin-A] prevent fine lines, clinical dermatology, Northwestern ers like this, made with micronized zinc oxide or exfoliate to speed up cell renewal, and lighten University Feinberg titanium dioxide, provide UVA and UVB protection brown spots. Start slowly—use just once or twice School of Medicine, without causing sensitivity. Physical blockers sit on a week—because the superstar ingredient Chicago top of skin to reflect UV rays (while ingredients in can cause peeling if your skin isn’t used to it. chemical blockers penetrate the skin instead).” Apply at night.” “Winter is tough on nails and cuticles. I find this cuticle oil, with vitamins A and E and a blend of 10 oils such as almond, sesame, apricot, avocado, and jojoba, is a good product to keep nails healthy and cuticles hydrated. Keep the tube on your bedside table and apply a couple of drops nightly around each nail, mas- saging into the cuticle. An added Tea Time Flake Out benefit is that the Replenix Cream ($67) “As the skin ages, it Neutrogena Deep Clean Gentle Scrub ($5.99) oil will help you becomes drier and more easily irritated. A “The older you get, the slower cell turnover maintain your moisturizer infused with a free-radical-fighting becomes, causing skin cell buildup and a dull manicure longer. antioxidant like green tea boosts hydration and complexion. Remove the top layer of skin twice a If you try one of improves overall skin health. Apply it over your week with a beaded exfoliating wash—just apply the new ‘no-chip’ sunscreen daily or a few times a week.” to your fingertips and gently rub in a circular manicures, a motion over damp skin—to help remove these good cuticle oil is dead cells and stimulate new cell growth.” essential; those long-lasting mani- Sonia Badreshia-Bansal, MD cures can leave clinical instructor in dermatology, Reviewed by Karyn Grossman, MD nails parched University of California, San Francisco, WebMD Skin Care Expert over time.” and CEO, Elite MD, Danville, Calif.

Shopping List RoC Retinol Correx- Aqua Glycolic Face Olay Complete RoC Retinol ion Deep Wrinkle Cream Daily Defense All ­Correxion Deep Night Cream Day Moisturizer Wrinkle Filler Take a photo with Heliocare Daily your phone! SkinMedica Use Antioxidant Replenix Cream Neutrogena Deep AHA/BHA Cream Formula Clean Gentle Scrub

JAN/FEB 2013 22 W ebMD.com HEALTHY BEAUTY

NEW!

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• Custom reports for better discussions with your doctor. BEAUTY SMARTS See the Light WE UNCOVER THE TRUTH ABOUT SERUMS AND WHY THEIR FEATHERWEIGHT FORMULAS REALLY DELIVER

By Shelley Levitt

Faster and lighter are the qualities many of us look for in a car, a laptop, and our bodies when we’re running a marathon. They’re also the prized attributes of skin care serums—light, fast-absorbing liquids used as an alter- native or in addition to creams or lotions. The biggest di erence between a serum and a cream or lotion is what the formulation doesn’t include. Serums leave out occlusive, or airtight, moisturiz- ing ingredients such as petrolatum or mineral oil that keep water from evapo- rating. They also contain fewer lubricating and thickening agents, like nut or seed oils. Most serums are water-based, eliminating oils altogether. Serums are a top pick of many skin care pros, including Ni’Kita Wilson, a cosmetic chemist and vice president of research and innovation at Englewood Lab. Wilson chooses a serum instead of a cream for her own at-home regimen: A Better Day Starts Here. “It works better for my oily skin, and it has every ingredient I need.” Esthetician Veronica Barton-Schwartz, owner of Veronica Skin and Body Care Center in Malibu, Calif., who counts celebrities Olivia Newton-John, Suzanne Somers, and Cher among her clients, is also a fan. “I think everyone is doing their skin a disservice if they don’t have a great serum.”

continued on page 24 IMAGES ARTPARTNER IMAGESGETTY

W ebMD.COM 23 JAN FEB  Application Form Adding a serum to your daily beauty routine? Here’s how to apply these lightweight elixirs for maximum effect. 1. After cleansing your face, apply a pea-sized amount of serum, continued from page 23 patting it evenly over skin with your finger. “The beauty of a serum is that most of 2. If you have sensitive skin, properly, a 1-ounce container of serum the fluid is eliminated,” Wilson says, “so wait 10 to 15 minutes after should last months. Many brands come what you’re left with is a high concentra- washing your face before using in pump bottles or have medicine-­ tion of active ingredients.” Serums con- serum. “When your skin is damp, dropper applicators to dispense just the tain the most potent dose of anti-aging applying a water-based product tiny amount you need. is more likely to lead to irritation,” ingredients—antioxidants, peptides, and says dermatologist Jessica Those few concentrated drops are skin brighteners such as kojic acid—you Wu, MD. “Allowing your skin super-efficient. Serums are the made can find in nonprescription products. to dry completely slows down of very small molecules, so the skin “They’re the true workhorses of any penetration.” absorbs them quickly and deeply. “The product line,” Wilson says. 3. You don’t need to skip the thicker, heavier ingredients in creams And because active ingredients are moisturizer you love. Just pat on form a barrier on your skin,” Wilson more expensive than thickeners, your serum first, so it isn’t blocked says. “That’s great for locking moisture from penetrating your skin. serums are also the costliest product in in. But it can also lock active ingredi- many skin care lines. But when applied 4. Is your serum too pricey for ents out. Without these hindrances, the twice-a-day use? Borrow this trick active ingredients in a serum penetrate from cosmetic chemist Ni’Kita Wilson. Use the serum as a booster your skin faster and more effectively.” Reviewed by Mohiba K. Tareen, MD either a.m. or p.m., adding a couple Jessica Wu, MD, a Santa Monica, WebMD Skin Care Expert of drops to your moisturizer. Calif., dermatologist, and author of

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W ebMD.com 24 JAN/FEB 2013 Beauty 411 Do those hand-held cleansing brushes really improve skin? Yes, somewhat. Just don’t expect a total transformation. Whether they use sonic waves, such as the Clarisonic, or rotating bristles, such as the Olay cleansing system, these small wonders can give you squeaky clean, softer skin. They quickly lift away embed- ded dirt, makeup, and oil that old-fashioned ­ face-washing Feed Your Face: Younger, Smoother Skin skin barrier. For these people, serums might not remove. They also help slough off dead skin cells, may penetrate too quickly, causing and a Beautiful Body in 28 Delicious revealing fresher, more lumi- Days, recommends serums to many of irritation. nous skin underneath. her patients. “They’re great for people Others need the hydration that a As you age, skin naturally with oily skin,” she says, “or those who rich day or night cream provides. “If turns itself over less frequent- prefer a weightless feel to their skin care you have mature or dry skin, you can’t ly, so regular exfoliation is es- pecially helpful. Some brushes get away with using just a serum,” says products. Serums have a non-greasy feature timed beeps indicating finish and they don’t leave behind a Wilson. Instead, she recommends a you can move to another sticky residue.” serum as an add-on to your skin care facial zone—a nice touch, Still, serums aren’t for everyone. Wu regimen, layered under your moistur- particularly if you’re apt to says the liquid or gel-like texture of izer. “There’s a lot of benefit to serums, sprint through your routine. Hand-held cleansing from smoothing fine lines to reducing a serum can be a poor match for peo- devices­ are suitable for all ple with chronic skin conditions like age spots, that you can’t reproduce in skin types; you just have to eczema or rosacea, which weaken the any other formulation,” she says. use them according to your own needs. People with oily or acne-prone skin can use one every day, along with a gel or .com glycolic-acid cleanser, to evict stubborn debris and cut down

/V eer on breakouts and blackheads. I Tried It! Those with dry or delicate skin For quite a long time, I have should be more judicious to avoid irritation and redness— press D igi tal ; suffered from dry rough skin once or twice a week with a ges especially on my hands and feet. I’ve tried several products hydrating, creamy cleanser over the years, none of which should do the trick. has been very effective. Then I Everyone should avoid the delicate area around the eyes Have you tried read about the dermatologist-recommended e tty Ima e l y/G Daz a product you Aquaphor Healing Ointment lotion in the Nov/Dec and focus on the nose and read about in 2012 issue. Aquaphor really worked well for me— chin, where dirt and oil can ; P e t er ; our pages? Let not only does it soothe and moisturize my skin but lurk and settle into pores. ges us know. We just And be gentle! You risk irrita- might feature I no longer get rough and cracked hands and feet, you in an up- which was unattractive and sometimes painful. tion and inflammation if you coming issue! It’s easy to apply and is odorless—I really like this over-scrub. product. Now it is a part of my daily routine. —Elizabeth Tanzi, MD, co-director e tty Ima rre /G Fa —Tracey Rundle, Gilbert, Ariz. of laser surgery, Washington Institute of Dermatologic Laser Surgery,

F rederic Washington, D.C.

JAN/FEB 2013 25 W ebMD.com healthy beauty

YOUR SMILE Grind Control Is your mouth working unnecessary overtime? Get the scoop on what might be going on

By Georgie Binks

If you’ve ever awakened in the TMD sometimes results from some- morning with a sore jaw or found thing like getting an elbow in the face, it difficult or painful to open your but stress is the culprit in most cases. If mouth or chew food, you may have a you wake up with a sore jaw, you prob- temporomandibular disorder (TMD). ably grind or clench your teeth at night. The condition affects the jaw joint (tem- As many as 30% of people who grind poromandibular joint), the jaw itself, their teeth have jaw pain. You may even and chewing muscles. As many as a be unconsciously clenching your teeth third of U.S. adults have at least one during the day. sign of TMD. Klasser says it’s best to take baby If you have TMD, you’ll likely feel steps when treating TMD. Some 40% of more of a dull, constant ache than a symptoms get better on their own, and sharp pain in your jaw. You may have your dentist will likely suggest several trouble fully opening or closing your self-care tips first, including: mouth. Your jaw may even make a • Minimize yawning, laughing, and clicking or popping noise when you clenching. open and close your mouth. “Some- • Don’t chew gum or bite your fin- times people complain their teeth gernails or pencils. don’t seem to fit together like they did • Cut your food into small bites, try before,” says Gary Klasser, DMD, an softer foods, and chew more slowly. orofacial pain dentist and associate Call your dentist if you don’t see professor at Louisiana State University improvement in two to three weeks. You School of Dentistry. may need a mouth guard, or even a shot Those with TMD may have other of Botox, Dysport, or Xeomin, which unpleasant symptoms. Some people some dentists use to relax the muscles feel dizzy or have neck pain or head- in the jaw area. aches. Your ears may hurt and feel stuffed up, and you may notice ringing Reviewed by Eric Yabu, DDS /V eer WebMD Oral Health Expert in the ears as well. S ergej

W ebMD.com 26 JAN/FEB 2013 family & parenting

29 Pregnancy Are you really ready to conceive?

30 Baby Talk pregnancy What to expect during well- baby visits

32 Kids’ Health Beach How to end the chore wars

Baby 33 Pet Health How to be a better For volleyball star pet owner Kerri Walsh Jennings, winning the Olympic gold was not as big a surprise as learning she was pregnant with her third child during the London games

By Gina Shaw oxy Saffaie oxy EXPERT TIP “When I was pregnant, I tried prenatal massage to help me de-stress. The effects were amazing, and I routinely recommend it to expectant hair and makeup: R makeup: and hair mothers.”—Sara DuMond, MD

Photography by Robert Houser JAN/FEB 2013 27 W ebMD.com family& parenting

pregnancy Solid Gold “Having a natural childbirth just Did you know you were pregnant at the Olympics? feels right to me. I knew as well as I could know without get- It doesn’t feel ting it confirmed. I was late, and then I started having something happen that had only hap- like I’m forcing pened during my previous pregnancies: When anything.” I’d sneeze, I’d feel a pain in my tummy muscles. I thought, “Hey, that only happens to me when I’m pregnant.”

Are you going to learn the baby’s sex in advance? We found out on Christmas morning with the boys, and we’re going to do the same with this one. At my 4D ultrasound, we’ll bring in two different ornaments, pink and blue, and have my doctor [secretly] select the right one and put it in a box. We’ll wrap it up and put it away, and it will be the last present under the tree that we open.

How did you juggle training with two ­toddler boys, Joseph Michael, 3, and ­Sundance Thomas, 2? My husband [beach volleyball player Casey Jen- nings] and I are a really good team. He made me really comfortable with my schedule. He made our family a priority so [teammate] Misty [May-­ Treanor] and I could go in and win a gold medal, and that took all the pressure off. My little sister, K.C., was our nanny on the road in London. It’s always been my dream in life to be a working mom and have this amazing career. We knew the madness of it all, but we do it as a team.

Is this pregnancy any different than your previous ones? I have felt really different. The second it was confirmed, I started feeling sick. I had that mild hangover feeling all day long—which I never had with the boys—and it wasn’t fun. My face is Read the complete Q & A definitely different, too—I have acne. Motivation with Walsh to work out has been hard for me too, but now Jennings in our free iPad that I’ve turned the corner on feeling sick, it’s a app! little better.

Reviewed by Laura Martin, MD WebMD Medical Editor Watch Prepare Your Body for Pregnancy, the No. 2 Pregnancy video at WebMD.com, for prenatal get-in-shape tips. .com

The average age American women 1. Is your relationship healthy? Or, have their first baby is 25, up from if you’re single, do you have a strong 21 in 1970. support system? “Healthy does not mean perfect,” says Mazzullo. But you should be able to communicate well, have mutual respect for each other, and share tasks well. “Any stress that a couple has around money, sex, or family should be dealt with before getting pregnant,” she says. 2. Are you ready to focus outside of your career? Even though men can shift their priorities once a baby is in the picture, women face more chal- pregnancy lenges, including the physical ones of pregnancy (fatigue and physi- cal strain) as well as possible guilt Baby Steps surrounding the decision whether to keep working. “Couples need to Are you really ready? Answer these 4 questions decide together what the plan will before you start trying to conceive be—if someone will quit working or By Colleen Oakley if they’ll seek child care outside the home,” says Mazzullo. “It can be an emotional decision, so it’s better to Some choices (Paper or plastic? Coffee or espresso? X-Factor or The Voice?) make it before you get pregnant.” are easy. But some—like when to have a baby—can be more of a challenge. 3. Do you know the maternity/ “When my husband, Bret, and I started to discuss having a baby, we lived in Cali- paternity policy at work? Every fornia, while my family was back on the East Coast,” says Caley Bowman, 32, a company is different, says Mazzullo, marketing manager in Asheville, N.C. “I wasn’t sure I wanted to be so far away from and you need to make sure you have them. Plus, I’m really active and didn’t know if I was ready to give up my lifestyle. a plan in place, whether it’s saving Then there were the finances to consider. Could we afford it?” up vacation time, using short-term Caley and Bret mulled parenthood for months before finally deciding they were disability, or saving your pennies ready. Some couples struggle with the idea even longer. “So many factors go into and taking unpaid time off for the the decision, and it’s different for every couple,” says Lisa Mazzullo, MD, assistant first few months of your baby’s life. professor of obstetrics and gynecology at Northwestern University Feinberg School 4. Are you financially ready? “This of Medicine. doesn’t mean you have to have a five- How do you know? If you can answer “yes” to these four questions, you might be bedroom house, two cars, and all more prepared than you realize. your credit cards paid off,” says Maz- zullo. “But you should have enough disposable income to comfortably g e s EXPERT TIP afford the basics—diapers, child “Examine your own personal attitude toward the care, medical expenses.” unexpected. If you feel a bit squeamish about relinquishing azeley/Getty I ma azeley/Getty control over certain things, you might not be ready.” Reviewed by Sara DuMond, MD —Sarah DuMond, MD WebMD Baby Care Expert eter D P eter

JAN/FEB 2013 29 W ebMD.com Visit the Family & Pregnancy Center for your complete guide to raising a family. family& parenting .com

Common Symptoms in Infants and Toddlers: the most- repinned item on WebMD’s Parenting and Pregnancy Pinterest board baby talk Good and Plenty wellness visits are especially important During your child’s first year

By Katherine Kam

In your baby’s first year, every of Pediatrics’ Mommy Calls: Dr. Tanya and we want to make sure that babies month brings changes: tiny Answers Parents’ Top 101 Questions About are on track and doing everything that smiles, budding teeth, and eventually, Babies and Toddlers. they should be.” crawling and walking. During well-baby Later visits typically occur at 2 weeks The doctor will make sure that the visits, your pediatrician will check for and at 1, 2, 4, 6, 9, and 12 months of age, fontanels (soft spots on your baby’s proper growth and development and she says. Here’s what you can expect head) are closing properly. She will answer your questions about eating, during well-baby checkups. also check your infant’s eyes, ears, and sleeping, and vaccinations. mouth and listen to the heart and lungs. The first exam should be 24 to 48 Growth Chart Next, the doctor will feel your baby’s hours after your newborn leaves the During each visit, the doctor will mea- abdomen and check the genital area. hospital, says pediatrician Tanya Remer sure your infant’s weight, length, and She’ll also look for rashes and jaundice Altmann, MD, FAAP, clinical instructor head circumference. “I examine every and examine the arms, legs, and hips. at Mattel Children’s Hospital at UCLA baby from head to toe,” Altmann says. While every parent loves a checkup and author of the American Academy “The first year is such a crucial time, that ends with a clean bill of health, the exams are crucial to uncover problems, such as hernias, undescended EXPERT TIP testicles, or heart murmurs that require “Remember, no matter how old your baby is, she loves to a specialist’s attention. Spotting health hear your voice. Talk to her, sing to her, read to her. Your problems early may mean improved words will help her language blossom.”—Hansa Bhargava, MD treatment, Altmann says. For example,

continued on page 31 N azarenko/Veer N ataly

W ebMD.com 30 JAN/FEB 2013 continued from page 30 she says, “there’s something called congenital hip dysplasia where the hip doesn’t develop properly in the socket, and if you catch it early, it’s something that is completely correctable.” Doctors also look for developmental markers at each visit, she says, such as your baby’s ability to make eye contact, smile at you, or sit up without support.

Shot Clock Your baby will get the first recom- mended vaccination, the hepatitis B vaccine, before leaving the hospital, Altmann says. At later well visits, your baby will receive vaccines to prevent whooping cough, mumps, measles, and other childhood diseases.

Time to Ask New parents may find themselves tuned in to when baby needs a diaper change, or they may need a seasoned pro to guide them through the trials of cradle cap and trimming tiny fingernails. Cer- tainly, if parents are worried that their baby seems ill, they should call the pediatrician any time of day or night, Altmann says. But well visits are the perfect time to pick the doctor’s brain. You just might learn that sticky or seedy bowel move- ments are normal in the early weeks, Healthy Appetites Encouraged or that filing baby’s fingernails works just as well as cutting them. Easily search hundreds of nutritious recipes to create tasty meals for every member of the family: Reviewed by low-carb, gluten-free, kid-friendly and many more! Hansa Bhargava, MD WebMD Medical Editor

Did You Know? Newborns have immature nervous systems, so they sleep a lot—but Learn More only for one or two hours at a time, day or night. Everyone benefits when your kids pitch in to help. Read Chores for Children to find out why. family& .com parenting

6,727+ followers: WebMD’s Parenting & Pregnancy Pinterest board

KIDS’ HEALTH Chore Wars Is it a constant battle to get a hand around the house? Try these tricks

By Annie Stuart

It’s Saturday morning, time for those dreaded household chores. But your 5-year-old is glued to the tele- vision, your middle-schooler is texting friends, and your teen is howling at the latest, coolest YouTube video. Scrub- bing the toilet is not exactly a big draw. And do any of them really care how task master table. If you consistently redo your many layers of dust have collected on Parenting experts Elizabeth Pantley child’s chores, you send the signal that the coffee table? and Jim Fay offer tips for managing the job wasn’t done well enough—not a your children’s chores. Maybe you’ve tried to assign chores great way to ensure cooperation. to your children but found yourself Ease in. First, Give praise. Another common mistake parents demonstrate step Especially butting heads more often than not. Or, by step. Next, let with younger make, McIntire says, is to wait until a maybe you’re not quite sure if your child your child help. children, don’t chore is completed to show apprecia- is ready to take on household chores. Then, have him wait until a chore tion—or to not praise at all. Kids can do a lot of chores at an early do the chore as is complete. But inconsistency may be what trips age, says Roger W. McIntire, PhD, you supervise. up parents the most, says Elizabeth Once he has it Don’t remind. author of Raising Good Kids in Tough mastered, he’s Never remind Pantley, author of Kid Cooperation: How Times: 7 Crucial Habits for Parent Suc- ready to go solo. your children to to Stop Yelling, Nagging, and Pleading cess, like getting clothes to the laundry do chores, Fay and Get Kids to Cooperate. If your kids or cleaning up after dinner. “We hold Be specific. says. Instead, aren’t expected to regularly follow back too long because we think they “‘Clean your have a backup through, she says, they might start put- room’ is too plan if they fail to ought to be ready first. But that puts vague,” says follow through. ting off chores in the hope that some- the cart before the horse,” he says. The Pantley. “Be Pantley suggests one else will do them. learning is in the doing. explicit and say, using the “when/ How to start? Create a chores chart Out of frustration, many parents get ‘Put your clothes then” technique, with three columns—one for the list of to the point where they suddenly decide in the closet, such as, “When chores, one for deadlines, and one you books on the the pets are to assign some chores to children, say- shelf, dishes in fed, then you can check off when the chore is com- ing, “It’s time for you to do it.” But if the kitchen,’ and may have your pleted. You’ll be on your way to a clear, perfection is the expectation, a struggle so on.” dinner.” organized, nag-free solution. ensues, or parents take over when kids miss spots on the mirror or fail to get the water glasses on the dining room READER TIP “My kids earn video game time for picking up. I have a list of chores... g raphy/Veer P hoto c e Reviewed by Brunilda Nazario, MD make beds (5 minutes), pick up toys (5 minutes), etc. It has seemed to make a much better impact.”—Baby1at35, WebMD community member e Sour g e WebMD Lead Medical Editor I ma

JAN/FEB 2013 32 W ebMD.com FAMILY PARENTING

PET HEALTH Master Plan WANT TO BE A BETTER PET OWNER THIS YEAR? AVOID THESE COMMON MISTAKES

By Linda Formichelli

With all your reso- THREE TO BE lutions to exercise Veterinarian and author an hour a day, say no to Je Wells, DVM, o ers doughnuts, and never yell at tips to help you avoid your kids again—even when pet problems.

they really, really deserve 1. Think before you it—it’s easy to overlook Fido adopt. Yes, that and Flu y. You consider adorable ball of flu in them part of your family, the window is tempting, so why not include them in but it’s never a good idea to adopt on a your plans for the new year? whim. Before you add Start by resolving to avoid another pet to your three common pet-owner brood, research di erent mistakes, thereby keep- animals and breeds to ing your pet happier and make sure you end up with one that meshes healthier all year long. with your family. Play well with others. Did you just adopt a pet 2. Plan ahead for or receive one as a holiday veterinary costs. Start present? You have a small a vet savings account to cover unexpected but crucial window to make expenses. If your pet sure your newest family needs treatment, let member is socialized. This your vet know how much should happen within the you can spend. She can  rst six to 12 weeks, says Je him o en, and expose him are like breast cancer in tell you about options at di erent price points. Wells, DVM, a Colorado vet- to people of di erent ages. humans. Unneutered pets erinarian and author of All Nip and tuck. Many also tend to roam, putting 3. Help your pet age My Patients Have Tales and pet owners feel bad about them at risk of  ghts and gracefully. Many dogs All My Patients Kick and Bite. getting their pets spayed or getting hit by a car. are considered geriatric “From a vet standpoint, neutered, but this is a must. Give them the run- at 7 years, and cats at 9. Older animals nothing is worse than having “There’s an overpopulation around. Just as in humans, require extra tests at to treat a dog or cat that of pets, and it’s a sad situa- pet obesity can lead to a their vet checkups to hasn’t been socialized.” tion for animals that don’t host of health woes. Wells rule out age-related Sign your pup up for get adopted,” Wells says. recommends walking dogs complications like obedience school, and try Your pet can su er, too: a minimum of half an hour, thyroid disease and arthritis. You may also to introduce your puppy or Unspayed female cats and twice daily. And buy some need to switch to a food kitten to lots of people in dogs are more likely to get inexpensive toys and play formulated for senior those early weeks. Play with mammary tumors, which with kitty an hour daily. dogs or cats, keep your pet indoors during hot and cold weather, and EXPERT TIP get him checked at the “Taurine, an amino acid, is an essential daily requirement for cats. vet more often. It occurs naturally in foods like meat and seafood. Pet owners who prefer homemade diets must include it in other ways, such as taurine Reviewed by William Draper, DVM powder.”—William Draper, DVM WebMD Pet Health Expert RON SCHMIDT RON

W ebMD.COM 33 JAN FEB  CallOn

Paging Mindy Kaling! The actor, writer, producer, and all-around funny lady steps out of The Office into the spotlight in a role she was born to play By Rebecca Ascher-Walsh

Photograph by Emily Shur/Corbis Outline Mindy Kaling seems to move at the speed of light. At 33, she is the creator, producer, head writer, and star of her own Fox network sitcom, The Mindy Project. Her growing fan base includes close to 2 million Twitter followers, at whom Kaling fires off tweets on topics as varied as shopping, friendship, and the revenge fantasies she has while jogging. Her collection of essays, Is Everyone Hanging Out Without Me? (And Other Concerns), became a best-seller last year when her only claim to fame was being a writer on and co-starring in NBC’s series The Office.

If colleagues left in the dust are shaking their heads, Kaling those were the most amazing three months,” says Kaling, shrugs off her heady ascension. “I’m an Asian kid who grew up who describes her relationship with her mother as one of the the child of immigrants and went to an Ivy League school,” most significant of her life. she says, her high-pitched voice and rapid speech making her Pancreatic cancer is the fourth leading cause of cancer sound like an enthusiastic teenager rather than an industry deaths in the United States. Most patients are diagnosed at a heavyweight. “I’m a hyper-perfectionist and a people-pleaser.” late stage with a five-year survival rate of 2%. “No one is lucky Raised in Boston with her older brother Vijay by her to get cancer, but I remember feeling jealous of people who OB/GYN mother Swati and architect father Avu, Kaling got a cancer where there were stages and you could do chemo became interested in comedy as a teenager. She spent hours to [treat] it,” says Kaling, whose mother lived with the diagno- deconstructing movies and comedy skits. After graduating sis for eight months. from Dartmouth College, she and her roommate Brenda A week before her mother’s death last January, Kaling Withers moved to New York and while looking for work wrote pulled out a notebook and pen and asked her mother for a comedic play called Matt & Ben, in which Kaling played Ben advice. “We had accepted by then that she was not going to Affleck to Withers’M att Damon. In 2002, it won top honors at survive, and so suddenly we had to have really accelerated con- the Fringe Festival. After moving off-Broadway, Time magazine­ versations,” she remembers. “I always thought she would be named it among the “Top 10 Theatrical Events of the Year.” around when I had a child, but when I realized she wouldn’t Producer Greg Daniels, just about to launch The Office, took be, we talked about possible names for my kids. She told me note and hired the then 24-year-old as the show’s sole female things she wanted me to tell my children.” writer. During her eight-year tenure, the cast earned an Emmy The day her mother died, Kaling checked her overflowing nomination and she earned critical praise for her role as the voicemail and learned that Fox had given her and The Mindy narcissistic customer service representative Kelly Kapoor. Project the go-ahead. “I was lucky to have that to think about Last year, when the show entered its final season, Kaling instead,” she says quietly. made a pitch to Fox: She wanted to write, produce, and star

in The Mindy Project, playing a romantic-comedy obsessed O utline /Corbis g OB/GYN in New York. Then Kaling boarded a plane to Speed Limits Boston, where she spent three months at the bedside of her Working 16-hour days might be good for distraction, but Kaling

mother, who was dying of pancreatic cancer. “In some ways, admits that being the boss of all she surveys is exhausting. “I Greenber Jill

W ebMD.com 36 JAN/FEB 2013 have that kind of super-invincibility that people who have doesn’t want it enough to do what it takes. “I’d Don’t procrastinate! Take control never had an illness do, but now I’m starting to do weird things have to do interval training, but I never would of your health with the Essential Screening Tests Every Woman like say, ‘Should I do B-12 shots? Should I be on an IV drip?’ It because I don’t enjoy it,” she explains. “And Needs slideshow. would be so cool to be that one person who never mentioned those days of just not eating dessert for a week .com how stressful work is, but to say having my own show is a lot of and dropping 5 pounds are long gone.” work is the understatement of the year.” She says she made peace with the idea of being The writing and producing take energy, but playing the “chubby” years ago. “I’m such a perfection- kinetic, driven doctor who races from bad dates to patients’ ist that I’ll always want to change how I look. bedsides and office gossip sessions with nonstop acerbic com- But if someone called me dumb or unfunny that public service announcements to help mentary is also demanding. (Her character, on the subject of would be devastating, and I have never not worn Mindy’s raise awareness of the disease. marriage: “Maybe I won’t get married. Maybe I’ll just do one a bikini just because I’m not skinny. My best And she is focusing on the pockets of those Eat Pray Love things. Ugh, no, I don’t want to pray. friend in college was comfortable in her own Must-Haves of her life that provide a guaranteed Forget it. I’ll just die alone.”) skin, and it had a huge effect on me. So I wear respite. “I know it will be fun to walk 1 Old Spice men’s deodorant. To restore herself, Kaling tries to sleep at least six hours strapless things and clothing that stylists tell me “Women’s deodorant is just into my writers’ room and be pitched a night—“I sleep so deeply it’s like I die and then come back I shouldn’t. I love fashion too much to miss out too wimpy.” a story,” she says. “And I have always to life in the morning”—and has recently changed her eating on trends.” been a crafty person, soI like making habits to give her a boost. “I am a notoriously unpicky eater, 2 Australian licorice. “It’s my homemade cards. And if I can catch and a great joy of my parents when I was growing up was favorite thing, and I get a lot up with my best friends in New York of it as a gift.” they embraced my love of eating everything,” the actor says. All Due Respect with a two-hour phone conversa- “But I eat to whoever is around me, and I’m around a lot of It was Kaling’s mother who instilled in her 3 Sour candy. “It’s my treat to tion every six weeks, that makes me big guys in the writers’ room. I used to eat French fries and The Mindy Project airs on Fox on Tuesday nights. daughter a passion for fashion. “My mom loved myself in the afternoon.” really happy.” chips, but it started to make me lethargic so I try not to.” looking good and she loved me and my brother Then there’s her penchant for 4 Kaling starts each morning with a looking good, which is weird because I think of “I always have rhinestone online shopping (Kaling has memo- hoops in my purse.” smoothie. “[My assistant] makes a her as an intellectually minded person,” she rized her credit card numbers to make huge Vitamix blender of spinach and says. “But when you came home from college, 5 “I have a lot more earrings the process as speedy as possible). “I tomato and ginger that used to dis- The Rx for OB/GYN Health you didn’t wear sweatpants in front of her. It was at home. I go to Blooming- only return [items] about 40 to 50% gust me, but now she puts a pear in about respect.” dale’s and buy them for $3 of the time,” she says proudly. it and it tastes pretty good and keeps Thanks to her mom, Mindy Kaling never misses an appoint- Kaling’s mother also taught her daughter so if I lose them, it’s OK. My As for her New Year’s resolutions, ment with her gynecologist. It’s crucial to go regularly and to mom used to feel like if you me alive.” Her next meal is around to treat her body with respect. “The great left the house without ear- they have been the same for the last 2 p.m. when she finishes her acting feel comfortable enough to speak honestly. “This is your health thing about having an OB/GYN for a mother rings you were naked. I can’t several years: “Talk to my dad every duties and heads to the writers’ room. and your body and nothing could be more important,” says Los is there was nothing we couldn’t talk about,” live without them.” day and work out five times a week. I “When I’m on set, I don’t do well on a Angeles OB/GYN Cheri Lowre, MD, who suggests covering these the actor says. “She was completely frank and won’t work out five days a week, but full stomach,” she explains, “but when topics during your visits: open with me, and things like, ‘See your GYN 6 Tom Ford eye shadow. “I my dad is moving to L.A., so that spend a lot of money on I’m done I try to eat something like a regularly’ were always a part of my life. I’m very little makeup. These should get easier.” turkey burger. I also know that when I New Sex Partners “It doesn’t matter you’re not one of those women, there not that organized, and I don’t eat great,” she colors are so rich!” Kaling, who’s had small parts in get home, all I have in my fridge is fish how old you are; if you have a new are so many more options now, includ- continues. “I don’t take a multivitamin or do a films like The 40-Year-Old-Virgin and oil, water, and birth control.” partner you need to use condoms, and ing investigating alternative medicine. lot of the things I should, but as a result of my 7 “I still break out so I rely No Strings Attached, also hopes to con- I will want to test you for STDs if you It’s a great time in your life to take a She tries to sneak in a half hour on mom, when it comes to seeing my OB/GYN, I on Mario Badescu Drying tinue developing a movie career. She’s are ready to stop using them,” says look at your overall health.” Lotion.” the elliptical or some strength train- Lowre. “I saw an 81-year-old patient who go like clockwork.” working on The Low Self Esteem of ing before work, “But only if my call contracted chlamydia at her nursing Pap Tests New guidelines say women Cheri Lowre, MD, an OB/GYN and an Lizzie Gillespie, a still-in-development under the age of 21 can skip them, and 8 “I keep Bumble & Bumble time doesn’t start with the number home. You’re never too old to practice assistant clinical professor at UCLA’s David dry shampoo in my purse romantic comedy Kaling cowrote with safe sex.” women between 21 and 29 can settle 7, which it almost always does.” On for screening every three years. For Geffen School of Medicine in Los Angeles, because my hair can get Office colleague Brent Forrester. “And weekends she runs. “I am an avid Mammograms “Health organizations women 30 to 65, screening time can lauds Kaling for taking responsibility for stringy.” I really want to have children,” she now offer conflicting recommended be extended to every five years if a Pap slow jogger,” she says of her five-mile her health and the time to find a doctor she 9 Music videos to watch on adds. “My mother and I had such a jaunts. “I don’t go to therapy or any of guidelines, so the best thing to do test is done along with HPV testing. likes. “It’s incredibly important that you feel profound relationship, and when she is to talk to your doctor about your The American College of Obstetricians the elliptical in her gym. “I that stuff, and I can be very anxious. personal risks.” Although they are cur- and Gynecologists stresses that this comfortable talking to your ob/gyn and that wish I could watch TV shows passed away, it really strengthened my But if I go for a run, my mind feels rently out of favor with many doctors, doesn’t mean you don’t need to see you feel she or he is listening,” Lowre says. when I work out, but I can’t urge to have my own daughter.” so much clearer.” Kaling trots along Lowre encourages monthly self-exams your doctor for an annual wellness visit. “You need to be able to have open dialogues concentrate.” For the moment, however, Kaling to music by Rihanna and Beyoncé, and asking your doctor to demon- about everything.” admits that almost any undertaking

Doctor-Patient Relationship “Even tion 10 Playlists with Rihanna, as well as to movie soundtracks. “I strate the proper technique. “Every c Kaling says talking about her mother’s death is will take second billing to the one woman should know her body, and though most of us are trained for Beyoncé, and movie have a very active imagination, and your breasts are a good place to start.” everything, there’s no shame in “still difficult,” but she supports Pancreatic Can- soundtracks for running that bears her name on Fox. “I can’t when I work out I like to disappear switching doctors,” Lowre says. “There cer Action Network (pancan.org) by recording imagine anything else soon,” she says. into a world of fantasy. A soundtrack Menopause “Don’t assume you’re are thousands of us out there, and the 11 Urban Decay Lip Stain “Right now, I’m in a mode where I just going to be miserable. A lot of women person who got you through an STD is great for that.” find it a relief, and studies show that when you were younger may not be 12 A book. “I haven’t had a love doing what I’m doing.” Reviewed by Louise Chang, MD Kaling often says she wants to women in their ‘50s and ‘60s are hap- the best person to get you through a WebMD Senior Medical Editor chance to read in months, In other words, the Mindy project is lose 15 pounds, but admits that she pier than anyone,” she says. “And if natural delivery.” —RAW Colle E verett Dubber/Fox/ B eth but I love books.” just beginning.

W ebMD.com 38 JAN/FEB 2013 JAN/FEB 2013 39 W ebMD.com When you’re battling a wicked cold or a nasty bout of the flu, making the call between going to work and crawling back into bed isn’t easy  Stay orGo?

By Heather Hatfield Photography by Ann cutting Is it a cold? Or the flu? Check your which symptoms should trigger a sick day? symptoms at the Cold, Flu & Cough Our cold and flu experts weigh in To help you decide. Health Center. .com “We have a rule in Sore Throat nose that’s clear our house,” Schaffner says: “When you come A scratchy, sore throat can really put a Flu Fighter and drippy proba- inside, you hang up your School or Sick Day? damper on your day. But Peter Galier, “When you have the flu, there’s bly means a cold,” coat and go straight to the flu. “Usually with a cold, you might In this case, a cough is not a free pass For many parents, keeping a child sink to wash your hands. MD, an internal medicine specialist at a window of opportunity to treat Galier says. That way, we can help feel a little tired and run-down,” Galier to skip work. home from school when she has a UCLA Medical Center in Santa Monica, it using antiviral medicine,” says A nose that reduce viruses in our says. “But typically you can make your But coughs aren’t quite so cut and cold or the flu means taking a sick home and our risk of Calif., says it’s not enough to warrant a William Schaffner, MD. “Within runs like a faucet getting sick.” way through a workday.” dried. A wet, juicy cough, for instance, day from work to take care of her. So day at home. “Most people with a cold the first two days, anti­virals is annoying, but the Flu, on the other hand, brings an can be a sign that a cold or flu virus it’s tough on both fronts, with home­ will have a runny nose with post-nasal work best.” slime serves a purpose: overwhelming sense of exhaustion, has led to a complication in your lower work and emails piling up. Worse, drip that runs down the back of the Antivirals, he explains, reduce It rids the nose and sinuses of the germs Galier explains. You are so tired that airways, congesting your bronchi (the kids tend to be sick more often than throat, making it a little sore and a little symptoms’ severity and help you that caused the cold. It may also change you literally can’t get off the couch. If passages in the trachea that lead to the their parents. scratchy,” Galier says. get better faster. They also may color: After a few days, it may go from this happens, it’s a no-brainer—there’s lungs) and your lungs. “It’s harder to keep kids healthy While your throat might help prevent serious complica­ clear to pasty white, yellow, or greenish as no choice but to call in sick. So when it comes to coughs, here’s a because they are exposed to so hurt with a cold, you can tions of the flu. But the trick is your immune system kicks in. good rule of thumb: If you have trou- many germs,” says Peter Galier, MD. “If I have a cold and I feel like usually still swallow, taking them early. “Most adults Though not exactly comfortable or Fever ble breathing and you start coughing “A lot of kids don’t focus on hygiene, I can still make it to with flu symptoms don’t see a work, I isolate myself he explains. Unless it attractive, Galier says, a runny nose on Fever is a red flag during flu season, a up lots of phlegm, you not only need and they sneeze everywhere and as much as possible turns extremely pain- doctor until usually the third day its own is more troublesome than worri- sign your body is working hard to fight to stay away from work but also should touch everything, so they’re like so I’m not infecting others,” Schaffner ful, to the point that of symptoms,” Schaffner says. some, which means it doesn’t qualify as an infection. William Schaffner, MD, see a doctor, Schaffner says. Bronchitis walking Petri dishes.” says. you can’t eat or drink, While antivirals still work at a reason to skip work. chair of the Department of Preven- or pneumonia might be to blame. Combine most children’s over­ you can still go to work. that point, the benefit is reduced, tive Medicine at Vanderbilt University exposure to germs with a developing he explains. So don’t be a hero. Fatigue School of Medicine in Nashville, Tenn., Muscle Aches & Pains immune system, and they can be Runny Nose When you have a fever and Feel like you could use a catnap? Or is says colds don’t tend to cause fever— The flu hurts. You feel it in your bones sick. A lot. The key is prevention. When you burn through a box of tis- flu symptoms like fatigue and “exhausted” putting it mildly? How tired but the flu often does. To make matters and your muscles. The expression “I feel From an early age, teach children sues with a runny nose, you might think muscle pain, call your doctor you feel can depend on how sick you are worse, a flu fever can come with a case like I’ve been run over by a truck” takes to sneeze into an elbow instead of a sick day is in order. It’s not. “A runny right away. and whether you’ve caught a cold or the of the chills. on a whole new meaning. their hands. While not everyone “Muscle aches and pains are clas- Emphasize the importance of “If I have a fever or with flu will develop sic symptoms of the flu,” Galier says. hand washing and show them how chills, I call the office fever, “fever usually There’s a big difference, he explains, and say I can’t come to do it right—for at least 20 sec­ in,” Galier says. “I know means flu,” says between having a runny nose and head- onds, scrubbing the whole hand. How tired you feel can depend on how sick it’s really inconvenient for patients, but I try Schaffner. “Most ache caused by a cold and the whole- Teach your kids to wash their you are and if it’s a cold or the flu. to practice what I viruses that cause body ache that comes with the flu. The hands after they use the bathroom, preach.” an upper respira- rule for this one is simple: If you’re in a when they come inside from out­ tory infection or a cold world of hurt, take a sick day. doors, after sneezing or coughing, might cause a low-grade and before eating. fever, but nothing in the range of 101 or Appetite Loss Just as important—for kids and higher. That means flu.” There’s nothing better than curling the whole family—is the flu vac­ Fever is a clear symptom that you up on the couch with a warm bowl of cine. “Everyone older than 6 months should be home in bed. “You need to soup when you’re down and out. Crav- should get one,” says William wait until the fever is gone and you’ve ing foods that are soothing and easy to ­Schaffner, MD. “It’s the best way to been fever-free for 24 hours before you digest, Galier explains, is often a hall- prevent getting the flu, and it will go back to work, to make sure you are mark of colds. “Cheese, breads, soups… protect you and those around you.” not contagious,” Galier says. these are the kinds of comfort foods If a nasty bug finds its way into your people want when they have a cold and house despite your best efforts, use Cough their appetite is still intact.” the same rules that apply to adults With an average case of the flu, you When you lose your appetite and when deciding whether to keep kids frequently have a dry cough, Schaff- don’t eat for a day or two, it’s typically home or send them to school. ner explains. The flu itself will proba- something more serious—yes, like the bly keep you home from work, and the flu. A good guideline to follow: If you’re Go to School STAY HOME cough is likely to be just an annoying well enough to eat, you’re probably well  Runny nose  Fever symptom. enough to go to work.  Sore throat,  Sore throat, Coughs that accompany a cold usu- can swallow can’t swallow

es Im ag wford/Getty ally aren’t nestled deep in your lungs— Reviewed by  Non-  Productive instead, they’re often caused by a Louise Chang, MD productive­ cough cough (mucus) WebMD Senior Medical Editor

Andy Cr a Andy runny nose draining down your throat. (no mucus)

JAN/FEB 2013 43 W ebMD.com Small Change Got big plans to make major life improvements in 2013? We tapped 10 top experts—from celebrity fitness trainers to nutritionists to therapists—for their best his-and-hers tips for a new year, new you.

By Stephanie Watson

JAN/FEB 2013 45 W ebMD.com You’ve drained the Champagne and sung “Auld Lang Syne.” It’s a new year. How will you spend the next 365 days? If you’ve got some healthy lifestyle improvements in mind (and who doesn’t on life. I’ve learned to identify Get Tough on Sleep when I’m feeling down, to Some men think they can January 1?), you have a choice. Do you make sweeping resolutions you aren’t think about what’s going on run marathons—and busi- in my life that’s triggering it, nesses—on a few meager likely to keep—like vowing to lose every last excess pound or run 10 miles a week and to reach out and talk to hours of sleep. Not true. when your backside hasn’t been off the couch for months? Or this time around, people about it.” A sleep-deprived mind is groggy in the boardroom. will you set small, realistic goals you’ll actually stick to? Our experts favor the Boost Bedroom Skills Get solutions to snoring and Men also can be tight- other sleep issues so you can latter approach. They weigh in with practical ideas and tips that will lipped when it comes to stay alert all day. lead to a healthier new you—and help you stay that way through next their sex lives. Remember The Expert • Michael J. that troubles in bed involve Breus, PhD, author of Good New Year, New You used forever. I think it’s one New Year’s Day and beyond. your partner, too. Don’t Night: The Sleep Doctor’s of the best forms of safe ­settle for humdrum sex. 4-Week Program to Better for her cardio you can do in your Work together to bring Sleep and Better Health home. You just bounce. excitement back to your His Top Tips • “If you Shape Up The fantastic thing about bedroom. snore, the No. 1 thing you Getting in shape can be an rebounding is there’s The Expert • Barry W. need to do is decongest. Step uphill battle for women. no stress on joints and His Top Tips • “If you’re understand that depression McCarthy, PhD, psychol- one is to remove allergens But if you put on a pair of ligaments.” fat and strength training to not as active as you once is real and get help. ogy professor at American from the bedroom, such as sneakers and literally climb g e s raise your metabolism. were, portion control is The Expert • Terry Real, University, certified mar- feather pillows and pets. that hill a few times a week, Diet Right “You can change days or key. I tell men to use their MSW, family therapist, riage and sex therapist, Step two is to look for non- you’ll be several steps closer In the old days, diets were

shorten workouts, but do hands to estimate portions. president of the Relational I ma s e/Getty and co-author of Enduring drug congestion treatments. to your fitness goals. about deprivation. Women

not just stop. Consistency If you break down meals to Life Institute in Arlington, D Ba ; Desire: Your Guide to Life- You can use a saline nasal The Expert • Ashley starved themselves and lost is the key ingredient and be two palmfuls of protein, Mass., and author of I Don’t g e s long Intimacy wash or Neti pot, or a nasal Borden, fitness and lifestyle a few pounds, only to gain motivational tool you want two fistfuls of veggies/fruit, Want to Talk About It: Over- His Top Tips • “Raise strip. Step three is to get an consultant, and trainer to them all back later. Today,

to develop and sustain.” and one fistful of grains per coming the Secret Legacy of I ma /Getty this issue with your part- over-the-counter deconges- celebrities including Mandy nutritionists know that the What He Does • “I hit meal, you’ll be on track. Male Depression ner. Say, ‘I want us to stay tant—but make sure you Moore, Natasha Beding- way to lose weight long- New Year, New You the heavy bag for at least 30 “The average person His Top Tips • “It helps sexual. I want it to be good don’t buy a ‘non-drowsy’ one. field, and Christina Aguilera term is to adopt a healthier to 45 minutes, three or four drinks 450 calories each day. guys to learn how to reach for you, for me, and for us That will keep you up. Her Top Tips • “Wear attitude toward eating.

times a week. Boxing really Replacing the calories from out to others. Depression is Lewi s R ichard l eft: . as a couple.’ “To improve the quality of a weighted vest while you The Expert • Christine

for him g e s is, to me, the best all-around drinks like beer and soda very isolating. Tell people “Think of sex as a team your sleep, exercise daily. power-walk up and down Avanti, certified nutritionist Sweat and Strengthen exercise for both cardio and alone can remove close to whom you care about. Get sport. Spend more time on Cardiovascular exercise hills. This way, you’re and author of Skinny Chicks

Men need to tone and sweat. strength that you can do.” 1 pound per week.” some support. I ma s e/Getty giving and taking pleasure, seems to be best. Get your distributing more weight Eat Real Food: Kick Your

Cardio trims body fat, What He Does • “I keep “Exercise is so helpful for D Ba ; rather than using foreplay heart rate up for at least 20 around your body,” which Fake Food Habit, Kickstart increases energy levels, and Eat Smarter pistachios in the car— depression that I insist all g e s only as a way to get ready minutes a day. doesn’t happen if you put Your Weight Loss strengthens the most impor- If you’re still eating the same they’re a solid source of pro- my male patients do it. Get for intercourse.” “Get outside for 15 minutes weights just around your Her Top Tips • “Get away tant muscle—your heart. quality—and quantity—of tein, quality fat, and fiber, vigorous exercise several If it’s applicable, “go to of sunlight every morning ankles, for example. from processed, packaged on/Getty I ma on/Getty The Expert • Michael food you did back in high which helps keep me filled times a week. your internist as a couple to help reset your biological “When you’re weight food. The first step is to

George, trainer to celebri- school or college, you need up. I also pack snack bars “When you’re getting l Scan y and say, ‘I’m having dif- clock. Your biological clock training, stand on a single make sure you can pro-

ties like Tobey Maguire and to get re-schooled. Now that and fruit for long trips.” ­frus­trated and angry, use ll Ba ; ficulty with erections, is what sets your body up for leg or stagger your stance nounce all the ingredients in

Dennis Quaid, and author you’re older, huge portions that as a signal that maybe g e s and I want to find out if going to sleep.” so one leg is slightly behind the food you buy. of Body Express Makeover: and pitchers of beer just Open Up you’re trying to control it’s physical.’ ” What He Does • “When you. When your stance “Drink more water. It helps

Trim and Sculpt Your Body won’t make the grade. Some guys are about as what’s not in your control. I ma /Getty What He Does • “One of I have trouble falling asleep, is offset, it really helps you feel full and hydrates in Less Than Six Weeks The Expert • Christo- likely to admit they are Do your best with what you g in the most interesting bridges I use a distraction technique your balance.” you. Buy some fresh mint, His Top Tips • “Start pher R. Mohr, PhD, RD, depressed as they are to ask can do and let go of what is g e s to sexual desire is simply where I count backward What She Does • strawberries, and oranges and with a 20-minute nightly weight-loss expert with for directions. Stereotypes beyond you.” spending time together. For from 300 by threes. It’s so “Rebounding [a low-impact throw them into your water. e: Lumina I ma Lumina g e: /Getty I ma /Getty a

walk after dinner. Or do mohrresults.com and con- aside, many men don’t like What He Does • “I’ve p my wife and me, it’s sitting boring that I can’t help but cardio workout on a mini It doesn’t add calories—it just 10-minute­ circuits, alternat- sulting sports nutritionist to to acknowledge they’re struggled with depression out on the porch and having fall asleep. It works like a trampoline] is something gives you a nice essence Siede Prei s Siede ing cardio to burn excess the Cincinnati Bengals vulnerable, but they need to on and off throughout my p reviou s a glass of wine.” charm.” I have recommended and of flavor.”

W ebMD.com 46 JAN/FEB 2013 JAN/FEB 2013 47 W ebMD.com How happy are you? Test your EQ smarts with the Happiness Quiz, one of our top 10 most popular tools. .com

With so many balls in the air— What She Does • “I to do things I feel passionate always eat breakfast. Usu- about, like writing, volun- career, family, social life—you’re ally it’s eggs with fruit and teering, and playing music. bound to drop at least one if you toast. Combining protein Scheduling an activity— with carbohydrates stabi- actually putting it on my don’t achieve some balance lizes my blood sugar and calendar—becomes a visual in your life. prevents food cravings. and mental reminder to me Then I eat every four hours that it’s as important as all sure you are exercising the author of A Woman’s Guide after that.” the other things I schedule.” parts of your neck that need to Sleep: Guaranteed Solutions it most. for a Good Night’s Rest Don’t Do It All Slow Down Aging “Use sunscreen every day Her Top Tips • “We all With so many balls in the Even as the clock moves to shield your skin from need sleep, but we don’t air—career, family, social forward, you can minimize ultraviolet light. Remember allow enough time for it. life—you’re bound to drop some signs of aging by that so much sunlight expo- Have a set wake-up time at least one if you don’t following a few simple skin sure is incidental—like when every day. Then go to sleep achieve some balance in care steps. driving the car, or being seven to eight hours before your life. The Expert • Loretta out doing short errands, that wake-up time. The Expert • Sherrie Ciraldo, MD, voluntary all of which adds up. Apply “If you’re short on sleep, Bourg Carter, PsyD, a professor of dermatology an SPF 30 product every take a nap at around 1 or psychologist who specializes at the University of Miami morning, and make sure 2 in the afternoon. Just a in women and stress and Miller School of Medicine it’s ‘broad-spectrum’—that 20-minute sleep will help author of High Octane and author of Six Weeks to means it protects against you feel refreshed. Women: How Superachievers Sensational Skin: Dr. Loretta’s both UVA and UVB rays.” “If you can get your kids Can Avoid Burnout Beauty Camp Handbook for What She Does • “I try into a better sleep pattern, Her Top Tips • “Make Your Freshest Face to carve out at least 15 min- that helps everyone. Set a the mental commitment Her Top Tips • “For your utes of relaxation every day, rule in the household that by to shred the Superwoman skin to look its very best, such as sitting next to an 8 to 9 p.m., lights go out. If script. Superwoman is a focus not only on what aromatherapy candle with you can get your younger kids fictional character. Once a you are doing topically, my feet up. Stress shows on off to bed and you can catch high-achieving woman is able but also on your diet. We our skin, and the reverse is that little half hour or hour of to let go of this unrealistic dermatologists know that true, too—rest and stress time to relax before bed, that vision of herself, the pressure an antioxidant-rich diet, relief help us look our helps you sleep as well.” she feels lessens, and there- filled with colorful fruits freshest and best.” What She Does • “I fore the stress lessens. and vegetables like toma- don’t get into situations that “Be sure to incorporate toes, eggplants, and red and Sleep Tight upset me before bed. I avoid what I call ‘basic mainte- green peppers, can help Perpetually busy schedules watching news shows. I put nance’ into your overall prevent free radical forma- are one reason women are on a comedy or another plan. These are basic needs tion and skin aging. chronically sleep deprived. pleasant, relaxing show, or that often fall by the wayside “Since your neck is com- To get the seven to eight I read. A half-hour before in the hustle and bustle of a posed of bands of muscles, hours you need each night, bed I drink milk, which I high-achieving lifestyle: the if you exercise your neck make sleep a priority. do think has some sleep- need for sleep, the need for muscles you can keep it The Expert • Joyce promoting factors.”

healthy eating, and the need looking younger. Chew sug- Walsleben, RN, PhD, ge s for healthy [hydration].” arless gum for 10 minutes research associate profes- Reviewed by What She Does • “I morning and night. Do it in sor at New York University Michael W. Smith, MD WebMD Chief Medical Editor make sure I schedule time front of a mirror to make School of Medicine and co- e tty Ima PIER/G

W ebMD.com 48 JAN/FEB 2013 Food & Recipes

three ways to cook Pork Avenue 52 Off the Menu Resolved to start the year with a lean A New York chef plate? Move over, chicken—pork with Greek roots tenderloin is quick, easy, goes fish and delicious 53 Kids in the Kitchen Chef Lizzie By Erin O’Donnell goes bananas for avocado Recipes by Kathleen Zelman, MPH, RD, LD

New Year’s revelers in many countries eat pork for luck, in part because pigs symbolize progress, wealth, and prosperity.

READER TIP “I’ve been logging everything into the WebMD Food & Fitness Planner—before I eat it. It has worked great. I only have 1,200 calories to ‘spend’ for the day. So I have been trying to get in as many superfoods as I can during the day.”—JKHealth

Photography by Dan Whipps JAN/FEB 2013 49 W ebMD.com Pork is the most- consumed meat Food in the world. & Recipes 1 The Big Apple This dish pairs pork with its tk traditional partner, apples. If you’re reaching for Give the pork a quick sauté to chicken breast— ensure the meat stays moist. again—consider pork tender­loin instead. A Pork Tenderloin Medallions With Apple Cider Glaze 3-ounce serving has just Makes 6 servings 120 calories, fewer than a similar portion of skinless Ingredients chicken breast (140 calories) 1 2-lb pork tenderloin or beef tenderloin (185 dash salt freshly ground pepper to taste calories). “The word ‘loin’ is ½ tsp cinnamon a hint that you’re getting a 1 tbsp olive oil leaner cut,” says Jennifer K. 1 shallot, diced Nelson, MS, RD, director of ½ cup apple cider vinegar clinical dietetics and 1 tbsp maple syrup 3 tbsp Dijon mustard associate professor of 1 tsp fresh lemon juice nutrition at the Mayo Clinic According to German 3 large apples (Granny Smith, College of Medicine. tradition, serving Cortland, or Jonagold), pork and sauerkraut sliced ½-inch thick “Heart experts really zero on Christmas Eve in on total fat and saturated prevents bad luck and 1 tbsp fresh rosemary, brings prosperity in finely chopped fat, and that’s where pork the new year. tenderloin wins out,” Nelson Directions says. Like chicken breast, 1. Rub pork with salt, pepper, pork tenderloin has just 3 and cinnamon and slice into grams total fat per serving, 1-inch-thick medallions. Pantry Picks 2. Heat olive oil in a large skillet, compared with 9.5 grams in Keep these healthy ingredients handy to prepare our pork tender- coated with cooking spray, beef tenderloin. loin recipes. Kathleen Zelman, MPH, RD, LD, WebMD’s director over medium-high heat. Add But its leanness means it of nutrition, offers her tips on these kitchen must-haves. pork and sauté 2–3 minutes turns tough if overcooked. per side, just until an instant- Marinating pork tenderloin Supreme Bean: Adding beans to soups and read thermometer shows an tacos gives them an impressive protein and internal temperature of 145°F. before cooking is one way fiber boost. Zelman is a fan of Bush’s Best Remove pork from pan, cover to ensure it stays tender, Reduced Sodium Black Beans (6 g fiber, loosely with foil, and set aside. Nelson says. The acid in 240 mg sodium per half cup) and Eden 3. In the same skillet, over marinade helps break down Organic Black Beans (6 g fiber, 15 mg medium-high heat, add shallot, some of the tissues. sodium per half cup). vinegar, and maple syrup and bring to a boil, scraping up Properly cooked pork is any browned bits (about Hit the Sauce: Homemade barbecue sauce often slightly pink, although 1 ­minute). Whisk in mustard is best because many bottled sauces contain and lemon juice. a better way to judge done- too much sugar and sodium. But Zelman 4. Add apple slices to the pan, ness is with an instant-read likes Bull’s-Eye Texas Style BBQ Sauce reduce heat to medium, cover, thermometer inserted in the and Dinosaur Bar-B-Que Original Sensu- and simmer until apples are ous Slathering Sauce, which are both low in thickest part. Nelson notes tender (about 3–5 minutes). sodium and have great texture. that the USDA recently 5. Return pork medallions and reduced pork’s “doneness” any accumulated pork juices Cut the Mustard: This top condiment offers temperature from 160° to to the pan. Stir to combine zingy flavor with few calories. Zelman uses 145°F—a vote of confidence. with apples and sauce. Serve Grey Poupon Dijon Mustard, a delicate, medallions, apples, and sauce The USDA is “moving us crisp, well-seasoned mustard, as well as garnished with fresh rosemary. away from the belief that Trader Joe’s Dijon Mustard, which offers pork needs to be turned into pungent flavor with a hint of horseradish Per serving and white wine. a charred nugget.” 288 calories, 31 g protein, 21 g carbo­ hydrate, 8 g fat (2 g saturated fat), 97 mg cholesterol, 3 g fiber, 16 g Reviewed by Laura J. Martin, MD the opinions expressed in this section are of the experts and are not the opinions of WebMD. WebMD does not endorse any sugar, 256 mg sodium. Calories WebMD Medical Editor specific product, service, or treatment. from fat: 25%

W ebMD.com 50 JAN/FEB 2013 Regular bacon comes from the sides of 2 a pig’s belly, while Super Bowl Champ Canadian bacon comes from the sides Beat the winter blahs with these festive tacos, which combine warm of a pig’s back. pork with vibrant veggies. They’re a perfect dish for your Super Bowl party!

Pork Tenderloin Tacos With Black Bean Salsa Makes 6 servings

Ingredients and pepper. Rub mixture Tacos on pork. 1 tbsp chili powder 3. Coat a large, ovenproof 1 tsp garlic powder ­nonstick skillet with cooking ¼ tsp salt spray and heat to medium- ½ tsp freshly ground black high. Add pork to the skillet, pepper turning to brown on all sides, 1–2 pork tenderloins, about 8 minutes total. Trans- totaling up to 3 lbs fer skillet to the hot oven and 12 6-inch corn tortillas, warmed roast just until the center of 1 cup shredded cabbage the pork reaches 145°F, about 1 ripe avocado, sliced 20–30 minutes. Remove pork 3 ¼ cup reduced-fat sour cream from heat, cover loosely with 2 limes, cut into wedges foil, and set aside. Party Flavor 4. Make the salsa: In a medium- Here’s a low-fat take on the melt-in-your-mouth Salsa size bowl, combine cilantro, favorite. Serve pork on whole grain buns with 2 tbsp chopped fresh cilantro tomatoes, onion, beans, your favorite coleslaw. 1 cup chopped fresh tomatoes jicama, lime juice, and cumin, (can substitute canned mixing well. petite diced tomatoes) 5. Slice tenderloin into ½-inch- Slow-Cooker Pulled Pork Tenderloin ¼ cup minced red onion thick slices. To assemble Makes 6 servings 1 15-oz can black beans, tacos, layer shredded Ingredients rinsed ­cabbage, pork, salsa, and 1 cup diced jicama ­avocado on warm tortillas. 1 large onion, finely chopped juice of 1 lime Top with sour cream, and 3 cloves garlic, minced ½ tsp cumin serve with lime wedges. 1 tbsp ketchup 1 tbsp honey Directions Per serving 6 oz bottled barbecue sauce 1. Preheat oven to 425°F. 446 calories, 40 g protein, 47 g 6–8 oz low-sodium chicken stock 2. In a small bowl, combine chili carbohydrate, 12 g fat (3 g saturated 1 8-oz can low-sodium petite diced powder, garlic powder, salt, fat), 100 mg cholesterol, 12 g fiber, ­tomatoes, including juice 2 g sugar, 325 mg sodium. Calories ½ tsp chili powder from fat: 23% ½ tsp ground cumin 2 dashes hot sauce (optional) 1 2-lb pork tenderloin Pork is very high in iron. A 3-ounce Directions portion provides 105% of the recommended 1. Combine all ingredients except pork, stirring daily requirement. well with a whisk. Pour mixture into a large zip-top bag. Add pork tenderloin, seal bag, and place in the refrigerator to marinate at least 2 hours. 2. Place pork and marinade in an electric slow cooker. Cover and cook on low 6–8 hours, until pork pulls apart easily. (Cooking time varies among slow cookers.) 3. Remove pork from slow cooker. Let rest a few minutes. Place on a cutting board and shred meat with two forks. 4. Serve shredded pork topped with sauce from the slow cooker. If sauce is too thick, add more chicken stock to thin.

Per serving 243 calories, 32 g protein, 14 g carbohydrate, 5 g fat (2 g saturated fat), 97 mg cholesterol, 1 g fiber, 10 g sugar, 410 mg sodium. Calories from fat: 20%

JAN/FEB 2013 51 W ebMD.com Food & Recipes

off the menu Michael Psilakis Chef/Owner Grilled Branzino FISHTAG, Kefi, MP Taverna With Warm Salad New York City Makes 4 servings Ingredients as those for keeping it off: Fish commitment and condition- 4 branzinos, 1–2 lbs each, ing. Once he decided to slim scaled and gutted down, he had to train him- olive oil for brushing fish dash of salt and pepper self to eat only at mealtimes and to keep portion sizes Warm salad small. “I struggle with it 2 tbsp extra virgin olive oil still,” he says, “but I’m com- 3 cloves garlic, sliced thin mitted to a diet that allows 10 fingerling potatoes, parboiled and set aside me to enjoy the things that 24 cherry tomatoes, halved I want to eat but that keeps 24 Kalamata olives, pitted me in better condition than 24 green olives, pitted 2 sweet onions, sliced into be like mike I’ve been in the past.” One of his favorite foods rings, grilled, and set aside to make for himself and 1 tbsp dried oregano friends is branzino on ½ cup feta cheese the grill, an example of juice of 2 lemons the healthy, full-flavored olive oil for drizzling Greek dishes he was 1 tbsp each of fresh chopped parsley, raised on. “It reminds basil, and dill me of my childhood For chef Michael As the weight disap- and fishing with my Directions ­Psilakis, size matters. peared, so did the pains in father,” he says. “My 1. Preheat grill to medium- But it didn’t always—and it his back, knees, and feet. home cooking is geared high. Brush fish with olive oil, season with dash of showed. At one point, Eventually, he could tie his toward grilling outdoors. salt and pepper, and place Psilakis’ weight pushed the shoes again, and a flight of I’ll grill anything, and I do on grill. Char on each side 300-pound mark. What he stairs no longer winded him. it year-round. It’s rare that for about eight minutes ate, whether it was his The keys to taking off I’m inside cooking in the per side. 2. In large, heavy-bottomed favorite Greek food or not, weight, he says, are the same kitchen.”—Matt McMillen pan, add 2 tbsp olive oil didn’t matter. He simply ate and heat through. Brown too much of everything. be like mike garlic and potatoes, about “Greek food is really healthy, 5 minutes. Add tomatoes, His go-to comfort food “If I’m cooking, it’s roasted leg but only as long as you olives, onions, oregano, of lamb. On the street in New York? I’m always looking control the portions,” says and feta cheese. Stir gen- for pizza.” tly to combine. 43-year-old Psilakis. 3. Transfer salad to a serving A few years ago, he com- When he wants to lose 5 pounds, he eats “Salad. I love to platter and place the fish mitted to smaller plates, take a Greek salad with grilled chicken and chop it up so on top of the warm salad. that I can eat it with a spoon.” and soon he was smaller Squeeze fresh lemon juice too. “The weight just came on top, then drizzle with Where he gets his best recipe ideas “The drive from my olive oil and sprinkle with off,” says Psilakis, who shed home to each of my restaurants is at least 30 minutes. fresh herbs. about 80 pounds. “People That’s when I’m by myself and can think really deeply. I’ve who have never been really been known to miss my exit when I’m thinking about food.” Per serving heavy don’t realize the strain 550 calories, 33 g protein, Tu r k ell The one lesson every home cook should learn “When it puts on the body. It’s like 83 g carbohydrate, 11 g fat (4 g cooking for family and friends, prepare food that will let you saturated fat), 63 mg cholesterol, H arlan having a 100-pound dumb- focus on your guests rather than the stove. It’s not about 10 g fiber, 11 g sugar, 501 mg

bell on your shoulders.” the food but the memory of sharing it with those you love.” sodium. Calories from fat: 20% M ichael

W ebMD.com 52 JAN/FEB 2013 Check out Lizzie’s Fizzy Fruits drink recipe for a fun alternative to soda. .com

kids in the kitchen Goal Post Chef Lizzie starts the year with tips for mixing up your family’s food routine

Every December, my new to an old favorite. family sits at the For instance, believe it or dinner table and makes not, putting avocado in a goals for the new year. banana smoothie makes for Sometimes we commit to a creamy breakfast drink eating healthier food. that’s part fantastic flavor, Sometimes we commit to part weird cooking. Pair this improving a race time. with whole grain toast and a Sometimes it has to do with hard-boiled egg to cover all things like doing better at four food groups in an inno- school. We like to make vative way. Here are some resolutions together because other tactics to try. it helps us stick to them. “It’s easy to fall into the habit of Banana Bash just giving kids what they like and Makes 2 servings

what they’re used to .” Ingredients Create resolutions 1 large banana 1 ripe avocado they’ll buy into. Let your 8 oz 1% milk (Chef Lizzie kids make a list of what they also likes to use a want to work on (healthier .com nondairy milk like oat, food? stronger muscles? almond, or soy) more endurance?) and how 1 tbsp sugar or honey What’s (a little honey accents they want to accomplish Cooking! the fruit flavor) their goals (help with shop- Thousands of people turn One fun resolution you ping? try rock climbing? go to WebMD.com for meal Directions can make with your kids is running?) inspiration every day. 1. Peel the banana and Here are the most-clicked to increase the variety in Add one new food per break it into several recipes.* pieces. your meals. It’s easy to fall week. Maybe you’ll try 2. Peel the avocado and 1. Chicken Paprikash into the habit of just giving quinoa­. Or kale. Or star fruit remove the pit. kids what they like and what or papaya. Just choose one 2. Pineapple-Coconut 3. Put the banana, ­avocado, they’re used to: macaroni food your family hasn’t had Bites milk, and sugar in the and cheese, hamburgers, before and offer it at a meal. blender. Blend until 3. Broccoli Salad With creamy, 15 to 25 seconds. chicken strips. But there They don’t have to love it— Creamy Feta Dressing Serve in glasses. k/V eer tar

S are oodles of choices in food they just have to try it! ob tastes, colors, and textures Record your resolu- 4. Cappuccino Bars Per serving ; R ; 257 calories, 6 g protein, 36 g out there. Parents have to tions. Post them on the 5. Meatloaf Shepherd’s carbohydrate, 12 g fat (2 g satu- agwell Pie B get out of their ruts, too! fridge to remind you that rated fat), 6 mg cholesterol, 6 g

: I ain : Sometimes the simplest these are to-dos for the *as of Nov. 1, 2012 fiber, 23 g sugar, 60 mg sodium.

left step is to add something whole year. Calories from fat: 39%

JAN/FEB 2013 53 W ebMD.com fitness & exercise

55 Peeke Fitness Break the one- size-fits-all body image mold

56 Fitness Challenge Yoga moves to give your butt a lift Break the Ice Ready to make some new moves this year? Lace your get-fit routine with something different ges

EXPERT TIP G etty Im a

ges/ “If you struggle to make it to the gym, sign up for a class, or hire a personal trainer. You’re not going to skip a session if you have someone waiting for you.”—Jackie Warner, fitness trainer Altrendo Im a Altrendo

JAN/FEB 2013 54 W ebMD.com Starting a new exercise routine? Get tips and info at fitness & the WebMD Fitness Center. exercise .com

peeke fitness Shape Shift Stand up against idealized images of beauty goal tender and create your own Want to rebel against unrealistic health and By Pamela Peeke, MD beauty expectations? Here’s how.

Tired of someone else telling you what Identify your own fit, beautiful, handsome, or healthy goals. Do you want looks like? Every day, the media bombard us to run five miles? Be more flexible? Eat with idealized images of beauty: buffed bod- more vegetables? ies, perfect hair, flawless faces. If you’re Feel more grounded? about to start a New Year’s campaign to look Write down what and feel better, I’ll bet some of those Photo- makes you feel your shopped pics are floating through your mind. best and commit to that vision. And I’ll bet they don’t make you feel good. My recommendation? Reject the perfect Start every day pictures and concentrate on creating your saying: “Just for own definition of what being your best—in today, I will ______.” Fill in the blank with one small step you’re Dance to the beat of your own drum, not going to take to be healthier: getting that of people who want to tell you what you to bed by 10 p.m., perhaps, or eating should look like. a healthy breakfast. Don’t worry about tomorrow—stay mind and body—looks like. Log on to The Working Out Sucks! (And Why It Doesn’t Have mindful of today. You Fitness Rebellion website, read the mani- To): The Only 21-Day Kick-Start Plan for Total can do this for 24 festo, and become a health and fitness Health and Fitness You’ll Ever Need. It’s an hours. Start every day rebel. Look at the opening words of the easy, fun read that addresses the reasons this way. manifesto: staying sedentary is worse than working out. Celebrate every “I reject the notion that beauty, desirabil- Runyon’s voice is authentic, and he wants victory. No, you’re ity, and worthiness are one size fits all. I think you to dance to the beat of your own drum, probably never going happy people are the healthiest people. It’s not not that of people who want to tell you what to grace magazine enough to just look good on the outside. I want to you should look like. covers. So what? You’re powerful feel good on the inside, too.” So this year, own this journey. It starts with and wonderful and This is so true. If you want to enjoy your taking a stand, defining your own success, getting healthier all vacation or that next hike, swim, or bike ride and then starting your own fitness rebellion. the time. with your family, you need a fit and healthy body, not a perfect body. READER TIP My good friends and the founders of “I’ve kept my motivation up by creating variety but also by rewarding Anytime Fitness, Chuck Runyon and myself when I do exercise by giving myself something I don’t get at Dave Mortensen, founded fitnessrebellion. other times.”—Rohvannyn, WebMD community member com. Runyon and team also recently wrote K i tch/Veer

W ebMD.com 55 JAN/FEB 2013 Does Muscle Weigh More Than Fat? Find out with the fitness & new WebMD Answers tool. exercise

Burn More Calories With Interval fitness challenge Training: the top retweeted item from @WebMD Om Sweet Om skip the gym and use these yoga poses to

strengthen and tighten your lower body Q By Carey Rossi “I haven’t exercised in months, and I over- indulged during the If you want to give your backside a lift without a trip to the gym, Jessica James— holidays. What’s the best founder of Sol Power Yoga in Los Angeles, whose clients include celebrities Kate Beck- way to shed those holiday insale, Jessica Alba, Katy Perry, and Shakira—has the moves for you. pounds and start a fitness “The great thing about yoga is that your body realizes that to hold these poses it has to routine in the new year?”

get strong,” James says. Do the three exercises below for three sets of 30 seconds to one Tandy Pryor, 50, minute each. life coach, Cincinnati

Frog Kriya Standing Splits Chair Pose “You want to keep some “Don’t try to escape the “Tuck the hips so that if your A weight on your hands intensity of this exercise by hipbones were headlights “Incorporate both cardio because you’re bending turning your toes and hips they would be shining workouts (at least 30 your knees over 90 degrees, out,” James says. “Make straight forward,” James minutes, five times per which could lead to injury,” sure they are square the says, “so you don’t put too James says. entire time.” much pressure on your week) and strength train- lower back.” ing to kick your metabo- 1. s tand facing a chair, with 1. s tand facing a chair, with lism into high gear. Set your heels together and feet hip distance apart. 1. s tand with toes together the treadmill or elliptical your toes at 10 o’clock Reach your arms toward and heels apart so your machine for short inter- and 2 o’clock. Reach your the ceiling, then bend toes are turned in toward arms toward the ceiling, at the hips to lower your each other. Hold your vals of higher-intensity then bend at the hips to hands and place them on stomach tight by draw- exercise—increasing lower your hands and the chair seat, on a block, ing your belly button in speed and incline—to get place them on the chair or on the floor. toward your spine. your heart pumping and seat (depending on your 2. Shift your weight to your 2. Squat as if you are sitting to burn more calories. flexibility, you can place left leg, then lift your in a chair. Lower yourself your hands on a block or right leg up and back as far as you can while Experiment with differ- on the floor). until it’s parallel to the maintaining your balance ent machines and moves. 2. As you inhale, squat floor. Flex your right foot and keeping your tummy Changing it up a bit will down as far as you can, and make sure your toes tight. Then reach your keep you excited about raising your heels as are pointing down and arms up as far as you going to the gym.” you reach the lowest your hips are square to can toward the sky while point. Don’t put all your the floor. Hold for 30 keeping your shoulders weight on your legs, but seconds to 1 minute. down. Hold for 30 sec- keep part of it supported Lower leg to return to the onds (gradually building by your hands. Look starting position. up to a minute as you toward the ceiling. Then 3. Repeat, standing on the become stronger). exhale as you return to right leg and lifting the Jackie Warner, fitness trainer the starting position. left leg. To increase the Reviewed by to clients such as singer Alanis Morissette and hip-hop artist intensity, pulse the leg Michael W. Smith, MD WebMD Chief Medical Editor Eve, and star of the Bravo series

as you hold it up. Thintervention Lee Jason

W ebMD.com 56 JAN/FEB 2013 NEW! Today, I’m ready to take charge of my pain. And I’m not doing it alone.

• Personal journal to easily log pain levels, triggers, and more.

• Daily tips approved by WebMD doctors to help you meet your goals.

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CheckupTaking care, living well

National Eating Disorders Awareness Week is Feb. 26 to March 3. Learn how illnesses such as anorexia and bulimia affect millions of Americans’ health

Eating disorders are illnesses that These disorders aren’t simple. wreak havoc on everyday eating hab- They often accompany depression, its, causing behaviors such as con- substance abuse, or anxiety disor- suming extremely small amounts of ders and can even put a person’s food or severely overeating. In the life at risk. In fact, people with United States, as many as 10 mil- anorexia are 18 times more likely lion women and 1 million men have to die early. Treatment can involve anorexia or bulimia, and millions therapy, nutritional counseling, and more battle binge eating disorder. medication, with the goals of main- Eating disorders usually develop taining a healthy weight, eating during a person’s teenage or young sensibly, and reducing thoughts adult years, but they can also start and behaviors that contribute to in childhood or later in life. the disorder. Researchers aren’t sure what Celebrities such as causes eating disorders, but culture, Lady Gaga, Stacy Lon- family pressures, and family his- don, and Katie Couric tory may play a role. For example, have all made head- a girl is 10 to 20 times more likely to lines recently, sharing develop anorexia if she has a brother their struggles with eating disor- or sister with the disease. ders.—Heather Hatfield lin Rag ; Benne tt ; e s Imag y 59 Health Highlights 60 By the Numbers 61 Health Check tt /Ge American Heart Awareness Take a closer look at weight Could you have seasonal Month is February. Get loss: the facts, figures, ­affective disorder? Take

Willi ams expert tips. and more. the SAD-smarts quiz. A d ri a nn

JAN/FEB 2013 58 W ebMD.com Eat your heart out with 24 Foods That Can Save Your Heart, the most popular slideshow Checkup on WebMD’s Heart Health Center. .com

Health Highlights february is american heart awareness Month Get heart smart with these tips

Pick up the pace Add new foods 1 For heart health, a fast walk 6 Work more veggies, whole offers greater benefits than a grains, and nonmeat protein leisurely stroll. into every meal.

Measure up Size down 2 When your waist grows too 7 Focus on smaller portions much, so can your risk of when you fill your plate. Use heart disease. Use a measur- a smaller plate and shorter ing tape to monitor your glass. Try to say no to seconds.­ belly. Do the twist Quit already 8 Yoga may help lower 3 If you smoke, do whatever it your blood pressure and takes to stop. Almost nothing ­cholesterol and improve will benefit your heart more. circulation.

Check yourself Snooze more 4 Do you have blood pressure 9 Insomnia has been linked problems? Make sure to to heart disease risk. Talk monitor yours regularly. to your doctor about how to improve your sleep routine. Model good habits 5 Eat well and exercise, and Learn more your kids will follow your 10 Get tips on how to care for example. That’s good for your heart at WebMD’s everyone’s heart. Heart Health Center.

EXPERT TIPS

Michael V. McConnell, MD, MSEE Tracy L. Stevens, MD, FACC Stephanie Coulter, MD professor of cardiovascular medicine, Stanford medical director, Muriel I. Kauffman Women’s cardiologist and director, Center for Women’s School of Medicine, and director, Preventive Heart Center, Saint Luke’s Mid America Heart Heart and Vascular Health, Texas Heart Cardiology Clinic, Stanford Hospital & Clinics Institute, Kansas City, Mo. Institute, St. Luke’s Episcopal Hospital

Try to make exercise enjoyable. I like to Give a unique, potentially lifesaving gift Too busy to exercise? Work it in. For run, bike, or swim outdoors, and ideally I to someone you love (or yourself): example, when you are running errands, make plans to do so with friends. a basket with a fully automatic blood find the farthest safe place in pressure cuff, a measuring tape (for the parking lot. I use a physical activity monitor so I have your belly), dental floss, and, of course, a daily goal. It helps motivate me at the some heart-healthy treats, such as a few Exercise with friends. A support system end of the day to reach my goal, like an unsalted almonds, a bar of dark chocolate, helps on days you just don’t feel like extra walk with my dog. and a half bottle of red wine. getting off the couch. r aph y/Veer P hotog O c e a n

W ebMD.com 59 JAN/FEB 2013 Checkup

Reviewed by Louise Chang, MD, WebMD Senior Medical Editor

by the numbers weight loss Facts and Stats on Top Health Conditions By Heather Hatfield

U.S. adults age U.S. adults age 20 Americans who diet every year 20 and older and older who are who are overweight but obese not obese 45 million % % Of Americans Of Americans 33.9 34.4 who dieted in who tried to drop 2011, those pounds in 2011, who credit those who lost dietary changes weight through 2/3 alone for exercise alone: American adults weight loss: 19% who think they 32% are over their “ideal” weight

Annual spending on diets and diet-related products: $40 billion Average weight loss per week when daily Annual overall investment in the weight-loss industry: calorie intake is cut by 500 to 1,000 calories: $60 billion 1 to 2 lbs Calories a Average weight loss, over six months, needed to reduce an overweight 145-pound person’s risk of diseases like diabetes and heart disease: woman can burn in 20 minutes by walking at 5% to 10% 3 mph:

47% of Americans who dieted in 2011 lost weight through 72 dietary changes and exercise Americans who currently are trying to lose weight: 3 in 10

Sources: Boston Medical Center, CDC, Gallup, NIH, National Weight Control Registry, The American Journal of Clinical Nutrition, The New England Journal of Medicine, WebMD

W ebMD.com 60 JAN/FEB 2013 Checkup

HEALTH CHECK SEASONAL AFFECTIVE DISORDER QUIZ 1. Seasonal a ective disorder may come from: a. Fewer hours of sunlight, which disrupts your body’s biological clock Learn More b. Fewer hours of sunlight, which can disrupt serotonin and mela- tonin levels c. Feeling lonely during the holidays d. Worrying about money 2. Symptoms of SAD include: a. Sadness b. Fatigue c. Decreased appetite Have you noticed a change d. Irritability in your mood this month? e. All of the above Feel more blue than normal, per- haps? “There is a type of depres- 3. Treatments of SAD include: a. Light therapy sion called ‘seasonal a ective b. Getting enough sleep disorder’ (SAD, no kidding!) that c. Talk therapy produces exactly this result,” d. Medication susie margaret, a member of e. All of the above the WebMD Depression commu- nity, tells another member who 4. Seasonal a ective disorder can: reports feeling down every win- a. Go away once spring comes ter. How much do you know b. Come back every year about this disorder? c. Turn into long-term depression d. Any of the above Q Answers: 1. a, b. Researchers believe SAD ASK YOUR DOCTOR may be caused by the reduced hours of light to which people are exposed in the winter. This, in turn, can disrupt your biological clock, as well 1 3 as serotonin and the hormone melatonin levels. How can I tell if What 2. a, b, d. SAD can make you feel sad, tired, I have seasonal treatments are sluggish, and irritable. It can also lead to an a ective right for me? increase in appetite (and possible weight gain). disorder? 3. e. As with any major depression, people with SAD may respond to talk therapy, medication, and getting enough sleep. Some people also re- 4 spond to sitting under special lights that mimic 2 Would talk sunlight. Opening blinds or installing skylights, Should I try therapy getting outside, and exercising can also help. light therapy, (psychotherapy) 4. d. Some people have SAD every year. For a medication, help me rare few, it can turn into long-term depression. or both? during this time? SOURCES: WebMD Depression Health Center; Cleveland Clinic; Mayo Clinic CAVAN IMAGES GETTY IMAGES IMAGES GETTY CAVAN

JAN FEB  61 W ebMD.COM Take 10 10 QUESTIONS Judd Apatow Screenwriter/Director

Your new What is your Apatow’s movie, This Is latest movie, best health 1 40, captures This Is 40, 7 habit? If I the daily lives recently opened want a in theaters. of a couple close in Read more hamburger, I make age to you and your of Apatow’s myself reach for a wife who have two Q&A in our seaweed cracker or young daughters. free iPad something else, even How much of your app! though I don’t like it as own life did you draw much. Then, maybe on when conceiving once every three and writing the weeks, I allow myself movie? The movie was that burger. inspired by conversa- tions I have with my Why is your wife about how we are work with doing, about what we 8 826LA so can improve. With important? every movie I make, 826LA is a free I’m trying to figure tutoring center to help something out about kids with their English whatever stage of homework. It’s also a life I am in. It forces place that helps them me to do some real discover creative soul searching. writing and figure out who they are. Creative Do you and writing did that for me. your wife It saved my life. What 2 have a makes this place so “do-better great is that kids are list” like the couple in getting these lessons the movie? We don’t from people who really write it down, but it’s care about them. always in our brains— and there may be no What one end to it. For me, I lesson should need to learn how to 9 every young be more present, to writer learn? use tech less in the The down/up theory, house, to spend more meaning write it down, time with the girls, to You, your Did your Do you have a then clean it up. I do “a be more involved in wife, and your attitude about personal vomit pass,” where I their school. Obvious 4 girls are all in 5 health change 6 health don’t edit myself at all things, but hard to the movie at all after you philosophy? as I write. Learn to turn do sometimes. business. Is it hard to turned 40? It’s always I force myself to do off your inner editor separate work life been a priority, but I what I need to do and just write. You’ve been from family life? It have often failed to rather than what I married 15 isn’t hard because we live up to what I know I want to do. I’d rather Is there 3 years. How do don’t try. We like should be doing. I’ve lie in bed watching anything you keep your working together. It done better in the last reality shows than 10 you will not relationship fresh? I’m allows us to spend few years. When I exercise, but you joke about?

such a neurotic person time together, to work turned 30, my doctor reach an age where You can joke about ge that it always feels like out problems cre- told me if I took better what you do actually anything if your heart’s t I m a t the first date, and I’m atively together. I do care of myself, I’d be a affects your life in the right place. If it’s always uncomfortable, shut it off when I can, really young 40. Now expectancy. I have positive, it can be as if she’s just about to but if I am in the that I’m doing better, never worked out to about anything. I don’t jump out of the car. So middle of something, I’m thinking I’ll be a look good. But I do like mean humor.

it is always fresh to me. that is very hard. really young 50. work out to not die. —Matt McMillen s Streiber/Augu Art

W ebMD.com 62 JAN/FEB 2013