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THEGOODLIFE
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Lets Make
for THE
Getting what you really want from life isnt about having
making the most of what youve got. Heres
O
ne of the great balancing
acts in life is getting it all
donefulfilling our tasks
and obligationsand still
feeling like were living the
good life. And thats why
my goal for this magazine is
to continually offer you
inspiration to pursue a life that gives you what
you really want. That means seeing the people
you love (including yourself) thrive, feeling
invigorated by your challenges, and being
energized by what you eat. Basically, the good life
means youre hearing your own voice as you
make your life sing. But the world is full of
distractions that can take you off your purpose.
Maybe because Im growing more aware of the
speed at which life travels (having celebrated a
major life moment with the birth of my first
grandchild, Philomena), I find myself glancing at
one thing over and overmy watch. My time is
precious, just like yours, and for me fitting
everything inand keeping my focus on what
really matters mostcomes down to three keys.
MASTERING THE MORNING If I start the
morning strong and tackle my toughest tasks early,
I have the zip to handle just about anything else
that happens. Automating simple decisions, like
what to wear or eat for breakfast, saves my energy
and focus for more important ones. Its not just
about prioritizing. You can get a jump on the day
by feeding your body slow drips of oomph in the
form of food (find great recipes starting on page 97)
and exercise (page 141). Anything that helps you
manage energy will also help you manage time.
CREATING MOMENTS We can always do
more: more work more chores more, more,
more. But sometimes you need to take a break
from responding to those demands and create
moments instead. My family adventures
whether they come in the form of weeknight
dinners or quiet mornings fishing with my son,
Oliverare the most precious moments for me.
Regardless of what obligations arise, those are the
times we have to protect, because thats when the
watch stops. This isnt about heaping more
responsibilities on yourself; its about setting time
aside to remember whats really important. And I
can guarantee you that whatever it is, its not item
number 37 on your to-do list. When my children
were younger, it didnt matter how
much work or stress I had. We
spent time every night playing
together in our basement.
Dr. Oz From the Heart
When I go
fishing with my
son, Oliver, time
stops for us.
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DOCTOROZMAG.COM 7
Time
GOOD LIFE
more timeor more of anything. Its about loving and
what Ive learned about doing less to get more.
I wouldnt trade one minute of those games. Now,
as they get older, were doing other things
attending sporting events, babysitting, cooking
meals togetherthat slow everything down.
TRUSTING THE TRIBE One of the ways I can steal
some time back is by surrounding myself with
people I trust. Dont underestimate the power of
others to help you. When you delegate some
control (and stop worrying about what you cant
control), you increase your own joy as well as
your ability to pass along joy to others, creating a
cycle that helps you live the good life.
Every once in a while, Ill glance outside my
office window. From there I can see two kinds of
roadsfast highways and gridlocked city streets.
It strikes me that we can learn from both of those.
Nobody wants to feel stuck, trapped by blocks of
immovable tractor trailers of responsibilities. But
when we get too busy trying to zip from point A
to point B as fast as we can, we sometimes forget
to take a look at the scenery along the way.
I suspect wed all feel better trying to live the
good life on those medium-speed roads where
youre always moving forward at a pace that feels
right. Sometimes youll need to pump the brakes,
and sometimes youll need to step on the gas. The
trick is remembering that no matter what, you
have license to choose any road you want.
After a morning
stretch, Im ready
to take charge
of the day.
My wife,
Lisa, helps
me focus on
one thing
at a time.
I made up ball
tag, a simple
game we could
play anywhere,
to bring the
family together
in the evenings.
Mehmet Oz, M.D.
My new
crushand
grandchild
Philomena keeps
me in touch with
whats really
important.


THE GOOD LIFE EXPERTS
DOCTOROZMAG.COM 9
TOP TRAINER
Donovan Green
Donovan has trained
both Lisa and meshe
really enjoyed his
martial artsinspired
exercises. On page
149, he shares his top
motivation technique.
GREENS GOOD LIFE TIP
My typical workday
begins at 5:15 a.m.,
but I block out time in
the afternoon to stop
by the house to talk
to my wife and play
with my kidseven if
its just for an hour.
That time is really
important to me and
my family.
Time-Smart Tips
From the Experts
WALKING COACH
Michele Stanten
Stantens walking guide on
page 141 will lead you step-by-step
to better health. Her plan is so
fun and easy that I know youll be
inspired to fit a walk in every day.
STANTENS GOOD LIFE TIP
For tasks that I know can be a
time suck, like going through
email, I set a timer. When it goes
off, I have to take a short break
before doing more work.
SEX HEALTH EXPERT
Lauren Streicher, M.D.
No question is too personal
or embarrassing for Streicher,
and shes the funniest ob-gyn
I know. Check out her tips in
Yikes! Your Summer Gyno
Health Worries Solved on
page 48.
STREICHERS GOOD LIFE TIP
I probably shouldnt admit
this, but Im the ultimate
multitaskerIm guilty of
putting on
mascara at red
lights! But no
matter how
busy I get,
I make sleep
a priority.
MINDFULNESS MENTOR
Herbert Benson, M.D.
Benson, a professor at Harvard Medical School,
is an icon of the alternative-health movement. Not
only did he make meditation mainstream, he made
it respectable by proving it worked. On page 82, he
talks about the benefits of deep breathing.
BENSONS GOOD LIFE TIP I manage daily stress with
relaxation exercises. That plus working out and eating
healthfully makes a big difference in my quality of life.
Dr. Oz introduces you to this issues health
and lifestyle prosand they offer up their
secrets for making time for the good life.
HEALTHY
EATING GURU
Ashley Koff, R.D.
Koff has joined me
on the show countless
times to set the record
straight on food issues.
And on page 52, shes
got the scoop for you
on what to eat each day to get more essential
minerals, like immune-boosting zinc.
KOFFS GOOD LIFE TIP
I keep a must list with items like laughter,
time outdoors, and playing with my pup, Rerun.
My must list always trumps my to-do list.
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2
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DOCTOROZMAG.COM 11
52
6
151
141
82
111
97
105
Contents

May
+
June
How This
Mom Saved
5 Lives
42
Dr. Oz photographed by Andrew Eccles in NYC.
Styling by Cannon. Prop styling by Noemi Bonazi. Food styling by
Susan Spungen. Hair by Anne Sampogna. Makeup by Linda Melo.
Shirt: Vince. Jeans: Brunello Cucinelli. Belt: Sand
Get Walking
Your step-by-step guide
to having more fun while
geting tyou wont
believe its this easy
3 Reasons
to Love Greens
Veggie-packed dinners
that will have everyone
asking for seconds
97 141
DR.OZ
THEGOODLIFE
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14 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
6 Dr. Oz from the Heart
9 THE GOOD LIFE
Experts
16 Dr. Ozs Inbox


BE WELL
INFORMED
21 News and Trends
That Mater to You


HEALTH +
HAPPINESS
29 Ask Dr. Oz Anything!
32 His vs. Her Sweat
34 Bug Bite Remedies
from Around the World
36 What Happens
When You Peel o
a sunburn? And more
answers to nagging
health questions
39 Quiz: How Well Do
You Know Your Feet?
42 How This Mom
Saved 5 Lives
48 Yikes! Your Summer
Gyno Health
Worries Solved
50 What You Can See in
Your Pee
52 The Nutrients
You May Be Missing
PLUS, bonus booklet:
THE GOOD LIFE Guide
to Mineral Nutrients
55 Cameron Diaz: Tune
In to Your Best Self
56 Relax! New Health
Rules Your Family
Will Love


TRUE BEAUTY
59 Handy Tips for
Polished, Healthy
Nails
63 Beauty News
Charcoal for your skin,
bacteria-free brushes
66 Aroma Therapy
69 The Good Life Report:
Your Stop-Time Guide
to Ageless Beauty


MIND + MOOD
79 Get a Lif from
True Blue
82 The 10-Second
Stress Solution
88 The Real Power
of Lucky Charms
91 Why Your Guilty
Pleasures Are Good
for You Permission
to watch TV, granted!
94 8 Surprising Ways
to Boost Your
Condence


GOOD EATING
97 3 Reasons
to Love Greens
105 Superfood
Smoothies
108 Berry Indulgent
A fresh, fruity
take on dessert
111 Eating with Dr. Oz
114 Hearty & Healthy
BBQ Sides


LOVE, FAMILY,
FRIENDS
119 5 Smart Litle Ideas
for Big Backyard Fun
122 Rob Lowe: How
Marriage Made Me
a Beter Man
124 Unexpected Life
Lessons I Learned
from My Mom


HOME, WORK,
MONEY
129 7 Smart Ideas to
Make Life Easier
132 How Healthy Is
Your Kitchen?
Dr. Oz helps you nix
germs and keep food
fresher
136 Bag a Bargain at
the Supermarket


YOUR BEST BODY
141 Get Walking
149 Your Perfect
Wake-Up Stretch
151 Eat Fat to Get Slim
To lose weight, make
fats your friend


DR. OZS RX...
156 Be Less Perfect
Contents

May
+
June
105
55
59
Keep your nails
in tip-top shape
(and prety in
pastels!) with our
healthy how-to
Cameron Diaz
shares her tricks to
treating your
body rightfried
chicken included
Drink up!
Whip together
these easy,
portable meals
in minutes!
DR.OZ
THEGOODLIFE
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16 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
YOUR LETTERS
The couple that
reads together
I showed the Welcome to
The Good Life story to my
husband to introduce him
to you and your magazine.
We had planned to just
skim through the contents
that night, but we were
both so captivated that
before we knew it almost
45 minutes had gone by.
I know that every issue is
going to help improve our
lives and relationships.
Stacey Wickersham,
Fayetteville, NC
What the good life
really means
Im married to my
best friend and have
beautiful, healthy
childrento me,
this is the good life.
Its about being
content with what
you have. I may
not be rich with
money, but I am
rich in family,
friends, and love.
Tammy Glidden, Bristol, NH
DR. OZ RESPONDS: Great idea, Paulineactually, two great ideas! From now on,
well print reader tips here each issue. Please send them to meand share your
thoughts on the magazine, too. Write me at DrOz@DoctorOzMag.com.
Setting kids on a
healthy path
Dr. Oz, Im a coordinator for
your health education
programHealthCorps.org.
The high school students I
work with started a school
garden and learned valuable
cooking skills. And now
with your magazine, they
can read about other ways
to build healthy bodies,
minds,and futures. I cant
wait to share the next issue
with them.
Precious Fortes,
Stockton, CA
I can think of only one thing to add to your new magazine:
a place for ideas from readers. Everyone has a helpful tip or two.
My advice is to keep a bag of spinach in the freezer. It lasts
a long time, and the frozen leaves are easy to break into
small pieces to add to soups, salads, eggs, pizzas whatever.
Pauline Eikel, Las Vegas
You spoke, I listened. And I loved your reactions
to our launch issue of Dr. Oz The Good Life.
Dr. Ozs Inbox
Meet Madison!
The power of positivity
I loved your Rx for Optimism. My strategy is
to take the focus off myself. I visit patients and
residents in nursing homes and hospitals with my
golden retriever, Madison, a certified therapy dog.
Shes so gentle and kindI wish everyone had her
attitude! Im always amazed at how helping others
helps me, too. Jackie Purcell, Stamford, CT
Spread the love
I really liked what
you had to say on
page 11
7
about
putting I love you
to Lisa in the sub-
ject line of an email
as foreplayso
cute! I decided to
email my honey the
same thingand
when I arrived
home, I got a big
hug and kiss.
JoAnn Pirrera, Candia, NH
Share your smart ideas
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18 DOCTOROZMAG.COM
FOUNDING EDITOR
Mehmet Oz, M.D.
EDITOR IN CHIEF Alison Brower
EDITOR AT LARGE Lisa Oz
ART & PHOTO
CREATIVE DIRECTOR Carla Frank
DESIGN DIRECTOR Heather Haggerty
ART DIRECTOR Becky Eaton
ASSOCIATE ART DIRECTOR Danielle Jones
PHOTO DIRECTOR Katherine Schad
PHOTO EDITOR Randi Sidera
DIGITAL IMAGING SPECIALIST
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EDITORIAL
MANAGING EDITOR Abigail Greene
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SENIOR EDITOR Marisa Cohen
SENIOR LIFESTYLE EDITOR Brian Underwood
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RESEARCH EDITOR Katherine Wessling
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NEW YORK ADVERTISING 212-767-5800
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THEINFORMATION IN THIS MAGAZINEISNOTINTENDED ASINDIVIDUALIZEDMEDICAL ADVICE. YOU SHOULD ALWAYS CONSULTWITHYOUROWN DOCTORABOUTYOURMEDICAL CONDITION.
CAMERON DIAZ BOOK GIVEAWAY NO PURCHASE NECESSARYTO ENTER OR WIN. Cameron Diazs The Body Book Sweepstakes. Sponsored by Hearst Communications, Inc. How to Enter Cameron Diazs
The Body Book Sweepstakes (the Sweepstakes): Beginning April 1, 2014, at 12:01 AM (ET) through June 30, 2014, at 11:59 PM (ET), go to DoctorOzMag.com/CameronDiazBook and complete and submit the
entry form pursuant to the on-screen instructions. Prizes & Approximate Retail Value: Fifty (50) Winner(s) will receive The Body Book, by Cameron Diaz (ARV: $25.99). Total ARV: $1,299.50. Odds of winning
will depend upon the total number of eligible entries received. Must have reached the age of majority and be a legal resident of the 50 United States, the District of Columbia, or Canada (excluding Quebec).
Void in Puerto Rico and where prohibited by law. Sweepstakes subject to complete ofcial rules, available at DoctorOzMag.com/CameronDiazBook.
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Life is all about balance, nding joy in even the most challenging times. And thats exactly what
a friend of mine did. Diagnosed with lymphoma, he was given six months to live and decided to
spend that time surng. Six months turned into seven years, and I really believe it was because
he was doing what he loved. City of Hope understands this. They dont just develop treatments
for cancer; they treat the whole person and give them a chance to live longer, fuller lives so they
can enjoy every day.

DOCTOROZMAG.COM 21
The scoop on news and trends that matter to you
BE WELL
INFORMED
Sales of these battery-
powered devices (flled
with liquid nicotine) were
about $1.5 billion last
year, and their use is
growing fast among teens.
The FDA is expected to
establish rules on e-cigs
soon. Until then, heres
what you need to know.
THEY LURE IN NON-
SMOKERS. Their safety
may tempt ex-smokers.
There are no age restric-
tions on e-cigs, and a new
study shows that middle
and high school students
who use them are more
likely to smoke tobacco.
THEY MAY NOT HELP
SMOKERS QUIT.
E-cigs arent proven or
FDA-approved to help you
kick a tobacco habit, and
their long-term health
efects are unknown. Still,
some quitters have been
helped by e-cigarettes,
says Dr. Oz. Anything is
better than smoking, so
if they can help you quit,
theyre worth a try.
E-cigarette
Warning
Learn the surprising spots where viruses and bacteria lurkwhether youre
traveling on the road, over the water, or in the air this summer.
Stay Healthy on Vacay
ON A PLANE
Airplane toilets are
germier than any others
because so many
people use them in a
short time, says Gerba.
And the bacteria MRSA,
flu virus, and norovirus
have all been found on
tray tables. Dont be shy
about cleaning yours!
IN THE CAR
The germiest spots
dirtier even than window
openers and radio
knobsare dashboards,
cup holders, seats,
change holders, and
childrens car seats,
found a 2006 study by
University of Arizonas
Charles Gerba, Ph.D.
ON A CRUISE
Beware the ships buffet.
Food that has been
handled after cooking
may harbor norovirus,
says Aron Hall, an
epidemiologist at the
CDC, which received
reports of more than
1,300 cases on cruise
ships in 2013. F
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22 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
BE WELL INFORMED
8 oz 12 oz 16 oz 20 oz
You wont see them on the menu,
but there are some lighter op-
tions at national chains that only
insiders know about, says Kiley
Libuit, cofounder of hackthe
menu.com. His suggestions:
Chik-fl-A Request the Spicy
Char, a broiled but just as fery
version of the breaded and fried
Spicy Chicken Sandwich.
McDonalds For a lighter and
thriftier Big Mac, order a double
cheeseburger, then ask for
lettuce and Big Mac sauce. You
wont get the extra bun in the
middleor the extra calories.
Starbucks You can ask for an 8-oz
short size of any drink.
SECRET GREEN TOPPINGS
You can get Border Salsa Verde at
most Taco Bells, and Chipotle
ofers fresh cilantro upon request.
Some Wendys will add guacamole
to your burger for about a dollar.
Secret Healthy
Fast-Food Picks
SECRET OF HER STRENGTH
Being optimistic is like a muscle that
gets stronger with use. Makes it easier
when the tough times arrive. You have
to change the way you think in order to
change the way you feel.
ROBIN ROBERTS, FROM HER NEW MEMOIR, EVERYBODY S GOT SOMETHING
Many U.S. Olympians brought home more than medals from
Russia last winterathletes also rescued some of Sochis thousands of
homeless street dogs, pets who were abandoned by their owners after
their homes were destroyed to make room for Olympic venues. When
the news spread that the animals were being rounded up and killed,
the outrage spread too. Compassionate athletes, like the U.S. soldiers in
Iraq and Afghanistan who have adopted war-zone animals, stepped up.
Skier and silver medalist Gus Kenworthy saved four pups and their
mother. Snowboarder Lindsey Jacobellis rescued a mutt. The captain
of the National Hockey Leagues St. Louis Blues, David Backes (above),
helped save two. When wed give these stray dogs a little attention,
they would follow us, says Backes, the founder of Athletes for
Animals. It made us want to help as many of them as we could.
To save an animal stateside, visit adoptapet.com.
Be a Champ to a
Homeless Dog or Cat
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DOCTOROZMAG.COM 23
Watch Out for Summers Itchers
POISON SUMAC loves the
water and is usually found
in peat bogs and swamps as
a small tree or tall shrub. The
leaves may have splotches
that look like black paint.
POISON IVY
has solid green,
pointed leaves that
hang from the stem
in groups of three.
In the spring, the
plant produces
yellow-green flowers.
Youll see it in
woods throughout
the country.
POISON OAK
leaves also cluster in
groups of three and
resemble oak leaves
hence, the name.
It grows as vines or
shrubs and is more
common in the West.
Its all
(yogurt, that is)
Since 2007, Greek yogurt has gone
from about 1% of the market to nearly
half of all yogurt we eata good thing,
given that it can have twice as much protein
per serving as regular yogurt and offers rich
probiotic benefits. Now its busting out of the
yogurt aisle and into other products. Theres
Greek yogurt butter, cream cheese, hummus,
baby food, protein bars, even a bodywash. But
unless you see contains live active cultures
on the label, you wont get any probiotic
benefit, warns Ingrid Kohlstadt, M.D., of Johns
Hopkins Bloomberg School of Public Health.
And when you add sugar or other carbs to
yogurt, its no longer such a high-protein food.
GREEK LIFE:
THE POPULAR
YOGURT STARS
IN A VARIETY
OF NEW
PRODUCTS.
Poison ivy, poison oak, and
poison sumac all contain
urushiol, an oil in their vines
and leaves that causes a red,
itchy rash in about 85% of
people who come in contact
with it, says dermatologist
Bruce Robinson, M.D., of
Lenox Hill Hospital in New
York City. If youre exposed,
dont scratch. Use soap to wash
the oil off (some patches of
rash can take as long as 48
hours to appear), and apply
cold compresses to ease the
itch. And since the oil often
lingers on shoes, door handles,
gardening tools and under
fingernails, make sure you
wash everything. Y
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24 THE GOOD LIFE MAY ^ JUNE 2014
BE WELL INFORMED
1886 COCAINE was a key ingredient
in Coca-Cola when Atlanta pharmacist
John Pemberton first marketed it as a
nerve tonic. No surprise, the soda recipe
has been cocaine-free since 1903.
1
2
4
5
6
7
9
10
8
10 Wacky Medical Cures
Next time youre feeling a bit under the weather, give thanks that your
treatment wont include caterpillars or malaria parasites.
4,000 YEARS AGO
CROCODILE DUNG
was used by Egyptian women
as an ingredient in birth
control. More oddball methods:
bamboo tissue in Japan,
clumps of grass in Africa, and
linen rags in Europe.
1917 SNAKE OIL, which was
being sold at fairs as a remedy
for all pain, was exposed as
quackery. Real snake oil was
brought to the U.S. in the 1800s
by Chinese railroad workers,
who used it to soothe sore joints.
650 HOT WAX was pushed
into teeth cavities in India
back when dentists believed
tooth worms caused pain
and decay. In Scotland,
fabric-wrapped caterpillars
were pressed against bad
teeth. Egyptians used
unwrapped dead mice.
1810 MERCURY,
now a known poison,
was used to
cure syphilis.
2009 HORSE PLACENTA was
used by Mariana Kovacevic, a
healer from Serbia, on European
soccer players, who spent up to
$4,400 for treatments to
supposedly heal injuries.
1163 BLOODLETTING, considered a
cure-all, was performed by barbers,
who added lancets and leeches to their
scissors and razors. The practice has
made a comeback, with leeches and
maggots classified as the first live
medical devices by the FDA in 2004
yes, they can help heal skin grafts.
1880s THE ELECTRIC VIBRATOR
was introduced by British physician
Joseph Mortimer Granville. It was
used as an aid in the treatment
of female hysteria. At the
time women were thought
to be incapable of orgasm.
1927 MALARIA
parasites, normally
spread by mosquitos,
were injected by
Viennese psychiatrist
Julius Wagner-Jauregg
into patients suffering
from nervous disorders.
He believed the fever
would cure them; instead,
up to 13% were killed.
1922 RADIOACTIVITY
was used in a radium-
lined jug, the Revigerator,
that supposedly made
drinking water healthier.
3
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yogiproducts.com
The same things that make
Yogi teas delicious, make them work. Over 100 herbs and
botanicals help support things like energy, clarity, awareness
and general feel-goodness. In the natural food or tea aisle.
y
o
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f
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BE WELL INFORMED
26 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
Would you consider spraying urine on
your neck? Or spreading arsenic on your lips?
Thats what you could be doing if you buy
impostor beauty goods, says Valerie Salembier,
founder of Dont Buy Fakes, an organization
devoted to fighting the counterfeit industry.
The FBI recently issued a consumer alert for
false cosmeticsmost of which come from
unregulated, unsanitary labs. Made with
carcinogens such as beryllium and cadmium,
these products often also contain dangerous
levels of bacteria, says the FBI.
How to avoid the scams:
Dont buy fragrances or cosmetics at flea
markets or mall kiosksa common move at
the holidays, says Salembier. Buy only from
the brands website, a major department store,
a major drug chain, or an authorized dealer.
Know what the real product looks like so you
can compare. Notice the color, the typeface, the
look of the packaging, the spacing between
letters, and check the spelling, says Salembier.
Youd be surprised how often its wrong!
C
A
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T
I
O
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Its a dreaded
rite of passage
for everyone over
50: the colonos-
copy. But for the
approximately 750,000
Americans who have health
issues that rule out the usual
scope procedure, theres a
new high-tech alternative.
Recently approved by the FDA,
the PillCam capsule contains
a camera that takes pictures
as it moves through your
body. But dont go begging
your doctor to examine you
the easy way; a standard
colonoscopy can gather
clearer images.
This pill
goes
where?
Actual size.
Gulp!
SLEEP QUIZ
Jet lag can
happen at home.
true. When you
have a constant sleep
deficit, you feel as
if youre jet-lagged
all the time, says M.
Safwan Badr, M.D.,
president of the
American Academy
of Sleep Medicine.
And you didnt even
get to see Paris!
It doesnt matter
when you drop off,
as long as you sleep
seven to eight hours.
false. Aim to wake
up at the same time
every day, and go to
bed eight hours before
that, says sleep doc
Ana Krieger, M.D.
Keep in mind that it
may take an hour after
waking to feel alert.
Hitting the snooze
button is a good way
to get a few extra
minutes of rest.
false. Going back
to sleep after youve
been awakened simply
restarts the sleep
cycle, making you feel
groggier during the
day, says Badr. Wake
up with a good stretch
instead (see page 149).
Life is no dream if youre not geting
enough rest, and the CDC has called
sleep deprivation a public health
epidemic. Take our true-false quiz to
boost your slumber smarts.
Z
Z
Z
Risky Business: How to Spot Beauty Fakes
THE
HARDWARE
The authentic
bottle has a
sparkly, finely
detailed band.
The fake
bottles bling is
dull and crude
by comparison.
THE LABEL
The letters on
the original
are sharp and
placed evenly
on the bottle.
Not so on the
knockoff.
THE PRODUCT
The real thing
is a rosy gold
liquid that fills
the bottle to its
top; the beer-
colored fake
falls short.
C
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overnight: youll awaken to
deeply hydrated, silky soft skin
*
in 4 weeks: fine lines will
no longer see the light of day
*
in 8 weeks: even stubborn
wrinkles are left in the dark
*
* based on a once daily use, clinical and self-
assessment study of a group of 50 participants
age-resetting,
anti-wrinkle moisturizer
available at sephora, impulse beauty at macys,
nordstrom, ulta, qvc.com and philosophy.com

Available at: Zappos and BELK. Learn more and nd additional stores at:
FI NDVI ONI C. COM | #solestory #vionicshoes
Style should embrace your curves including the
arch of your foot. But regular ip ops are at,
which can cause chronic foot, knee and back pain.
So Vionic ip ops are biomechanically designed
to hug your arches and support natural alignment.
Which means they take the pain out of everyday
activity and they look good doing it.
M
e
e
t

y
o
u
r

m
o
s
t

i
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p
o
r
t
a
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t

c
u
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v
e
.
NATURAL RELI EF
Orthaheel

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2014 VIONIC GROUP LLC

DOCTOROZMAG.COM 29
HEALTH +
HAPPINESS
Q
Ive heard positive things about
coconut oil, but I see on the jar
it has 14 grams of saturated fat per
tablespoon. Is it really a healthy
thing? Jane Zentz, 64, Bourbon, IN
A
Youre right, coconut oil is about
90% saturated fat. So why do Lisa
and I spread it on toast and substitute it
for butter everywhere else?
Because not all saturated fats are the
same. Coconut oil contains a type of fat
called lauric acid, which your body can
process faster and more efficiently than
the saturated fat in a T-bone steak. So
less gets stored around your waistline.
You can use it in place of other fats;
its one of the most versatile ingredients
I know. It breaks down and smokes at
a higher temperature than many other
oils, so its better for cooking and
baking. At the supermarket, look for
virgin coconut oil and
avoid anything that
says partially
hydrogenated.
From gluten-free foods to
coconut oil to uncomfortable
personal infections and
more, Dr. Oz gives you all the
answers, straight.
Ask
Anything!
DR. OZ
Q
Is it true that people who have lost a lot of weight need to exercise
more than others to keep it off? Annemarie Kautz, 52, Croswell, MI
A
Unfortunately, yes. Your body hates losing weight. When it does, its calorie-
burning furnace gets less efficient. So if you once weighed 180 pounds
and youre now 150, you burn fewer calories going about your day than your
150-pound friend who was never overweight. There is good news, though:
Once you lose weight, you naturally move more. And surveys of successful
losers say daily exercise helps keep pounds off.

HEALTH+HAPPINESS
Q
I heard something about
special steps women should
take if they want to prevent
strokes. Do I really need to do
something different from men?
Stroke is all over my family tree.
Mimi Kolb, 52, Reading, PA
A
Yes, you do need to do a few
things differently. Why?
Women have a higher lifetime risk
of stroke, and theres a growing
recognition that female-specific
factors like birth control pills and
pregnancy can raise your risk.
(In the past, most stroke research
was done in men.)
The American Heart Association
recently released extensive new
stroke prevention guidelines just
for you. But heres the thing: The
moves you should make depend
on your specific health history, so
you need to talk with your doctor
about which apply. Some biggies
you might need to pay attention to:
If youre having a babyor trying
not to with oral contraceptives
its essential to know your blood
pressure. High blood pressure
elevates stroke risk in either case.
If youre over 50, ask your doctor
if you should consider taking
aspirin to help prevent strokes.
Of course, the general stroke-
prevention and good life basics
still apply for everyone: Stay
active, eat well, and maintain a
healthy weight.
30 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
Q
Should I pick gluten-free bread over regular bread, even if Im
not gluten sensitive? Julie Christie, 42, New York City
A
I wouldnt. Its trendy to eat gluten-free foods even if you dont have
gluten intolerance or Celiac disease, but its unnecessary. No science
has shown that gluten-free bread offers extra health benefits or helps
with weight loss more than regular bread. Gluten-free loaves might use
buckwheat, rice flour, tapioca, and other substitutes for wheat. These are
healthy foods, but without gluten, loaves tend to be heavy and hard. So
how do companies compensate? They often add fats, sugar, and binders
to make gluten-free products softer and tastier. This means they may have
more calories than regular breadand youre losing out on the iron, zinc,
and B vitamins found in wheat. Why make that trade if you dont have to?
Q
I sleep 10 feet away from my WiFi router. Is that bad for my health?
Janet Fu, 35, Rockville, MD
A
I wouldnt call it my favorite health
strategy, but its not the worst
thing you can do, either. Heres the
deal: The electromagnetic radiation
from internet routers is weaker than
that from cell phones, and there isnt
conclusive evidence showing harm
from cell phone radiation. The router
also worries me less because youre
not pressing it against your head or
body. The cordless phone base station
on your nightstand is probably emitting
more radiation than your WiFi router,
so keep things in perspective.
My only asterisk: Id personally err on
the extra-safe side with small children,
since their bodies are more vulnerable
in every way. Just like I wouldnt let a
toddler talk on a cell phone for two
hours a day, I wouldnt let one sleep
two feet away from a switched-on WiFi
router, or even a laptop, every night.
Q

Does drinking baking soda in water really help fight urinary tract
infections (UTIs)? I dont like drinking all the calories in cranberry juice
or going on antibiotics if I dont have to! JoAnne Glenn, 41, Tampa, FL
A
Baking soda may give you relief from a mild UTI, but you have to catch it
early. At the first sign of oneburning when you pee, going more frequently,
dark or cloudy urinestir a quarter teaspoon of baking soda into eight ounces of
water and drink it down. This makes urine less acid and more alkaline, and the
bugs attacking your bladder really hate alkaline environments. Baking soda
seems harmless but can interact with prescription drugs or cause an electrolyte
imbalance if you overdo it (as little as one and a half teaspoons a day can be too
much if youre over 60). Talk to your doc if UTI symptoms dont stop or get worse.
WHICH CAN FIGHT UTIS?
a. Baking Soda c. Antibiotics b. Cranberry Juice
A n s w e r : A l l o f t h e m !
E-mail AskDrOz@DoctorOzMag.com with your
question and it could be answered in a future issue.
got a
query?
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P
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HEALTH+HAPPINESS
32 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
+
+
+
MEN WOMEN
Guys bodies activate a
smaller number of sweat
glands than womens do
when they exercise, but
those glands work harder.
So along with shedding
more water, men lose more
sodium and other minerals
known as electrolytes.
Women activate more sweat
glands during exercise. But
if youre not in shape yet,
you have to reach a higher
body temperature before
youll even start sweating.
Stay cool by being active
in the morning or evening,
when its less warm out.
WHO SWEATS HARDER?
Anxiety and tension
stimulate a sweaty mix
of water and fat thats
chemically different
from what flows on a hot
day. Stress-formula anti-
perspirants can mask its
odorat least so other men
cant smell it, says Charles
J. Wysocki, Ph.D., of the
Monell Chemical Senses
Center in Philadelphia.
Her stress sweatand its
odoralso differs from
hot-weather sweat. It may
have evolved to warn others
of danger, says Dee Anna
Glaser, M.D., a dermatologist
at St. Louis University.
But guys might not pick
up on your jitters, as
their noses are more easily
distracted by cover-up
scents like deodorant.
Women with hyperhidrosis
are slightly more likely to
have ultra-wet underarms,
often controllable with
prescription antiperspirants.
When those dont work,
some people have
underarm Botox injections,
which block the nerves that
trigger sweat glands.
HER SWEAT
SMELLS LIKE
Onions and
grapefruit
SURPRISE WORKOUT
SWEAT ZONE
Women give
off water from their
arms and hands.
HIS SWEAT
SMELLS LIKE
Cheese
SURPRISE WORKOUT
SWEAT ZONE
Guys tend to
gush from their
upper backs.
THE DETAILS
His vs. Her
sweat
4 CUPS
Average
amount guys
sweat
per hour while
exercising
Whoever said that men perspire, women glow
never sweated through a Spinning
class or a rst date. You and he both have
2 to 4 million sweat glands,
but they play by sex-specic rules.
NERVOUS SWEAT
EXTRA-HEAVY SWEATING
THE DETAILS
BY SARI HARRAR
About three in 100 people of
both sexes have a condition
called hyperhidrosis, where
they can sweat through
clothes in minutes or hours.
Prescription antiperspirants
are a start, but you may
need nerve-blocking drugs
(anticholinergics) like those
used for intestinal spasms.
2 CUPS
Average
amount women
sweat
per hour while
exercising
WHAT IT DOES
TO HIM
The smell of her
perspiration may
boost a guys
testosterone level and
even make him want
to do something risky,
like gamble
for high stakes.
WHAT IT DOES
TO HER
The aromas in male
sweat can make
women feel more
relaxed. They may
even trigger a
burst of hormones
that promote female
fertility.
+
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(
2
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D
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S


T
FRANCE
LAVENDER
Lavender essential
oil soothes the skin and
reduces redness.
BOLIVIA
TOBACCO
Squeeze a fresh leaf (sold on
happyquailfarms.com) to
release juice that eases
swelling and itching.
THE AMAZON
DRAGONS BLOOD
This red resin (sold on amazon
.com; make sure its from
the Croton lechleri tree) helps
heal bites and dries
to form a natural
bandage.
Mosquitoes and sand flies might get you,
but they dont have to get you down.
Try a natural treatment to soothe bites.
NEW ZEALAND
MANUKA HONEY
Applied to skin, its naturally
antibacterial and
moisturizing. Find it at
natural markets.
Bug Bite
Remedies
from
TAHITI
TAMANU OIL
This oil (sold on amazon
.com) from the nut of the
tamanu tree relieves
swelling and kills
bacteria.
SWITZERLAND
ARNICA
This flower is used
to make arnica ointment,
which relieves pain and
speeds healing.
CHINA
GREEN TEA
Place a cool, wet
tea bag on the bite
to ease swelling.
INDIA
TURMERIC
Mix this antimicrobial
dried herb with
olive oil and apply
the paste.
To treat most itchy, red insect bites, you want a remedy that does three things:
squelches inflammation to ease pain and itching, fights bacteria to ward off infection,
and draws moisture to the area to help you heal faster, says Adam Friedman, M.D.,
director of dermatologic research at the Montefiore Medical Center. While most bites
are minor annoyances that can be alleviated with treatments like the salves above, if you
spike a fever or the mark is very painful, see a doctor. Kelly DiNardo
HEALTH+HAPPINESS
34 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
I
L
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U
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:
G
I
L
L
I
A
N
M
A
C
L
E
O
D
. P
H
O
T
O
S
:
C
L
O
C
K
W
I
S
E
F
R
O
M
T
O
P
:
R
O
S
E
N
D
I
M
I
T
R
O
V
/
A
L
A
M
Y
;
G
O
G
A
R
D
E
N
/
A
L
A
M
Y
;
B
E
A
U
T
Y
S
T
O
C
K
/
A
L
A
M
Y
;
F
I
L
O
N
M
A
R
/
G
E
T
T
Y
;
M
A
X
H
O
M
A
N
D
/
G
E
T
T
Y
;
I
M
A
G
E
B
R
O
K
E
R
/
A
L
A
M
Y
;
C
O
U
R
T
E
S
Y
O
F
R
A
I
N
F
O
R
E
S
T
P
H
A
R
M
A
C
Y
;

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

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IP
E
S
A
R
E
M
E
A
N
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HEALTH+HAPPINESS
36 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014 ILLUSTRATIONS BY JORGE COLOMBO
TRY ON
MAKEUP AT
A STORE?
Sampling cosmetics at the
makeup counter can feel as
indulgent as a day at the spa,
but it comes with a small risk
of contracting pinkeye, a
cold sore, or even a bacterial
skin infection. Unless the
salesperson opens a new
package, you may be exposed
to bacteria and viruses left on
the product by everyone whos
tried it before, says Debra
Wattenberg, M.D., of Mount
Sinai School of Medicine in New
York. If you cant get a single-
use sampleand a back-of-
your-hand test isnt enough to
help you choose the perfect
colorclean the surface of the
sample with an alcohol wipe to
help remove pathogens.
What Happens When You...
GO TO BED
ANGRY?
When you crawl into bed still
simmering about a fight,
your brain releases hormones
that raise your blood pressure
and disrupt your immune sys-
tem, explains psychiatrist
Gregory Fricchione, M.D., of
Massachusetts General
Hospital. It will take longer
for you to fall asleep, and
when you do, you might not
log the kind of restful slumber
you need. Over time, the
stress and poor sleep can
even increase your risk of
heart problems, Fricchione
adds. If you cant work out
a truce before bed, spend a
few minutes focusing on
something you feel grateful
for, which can stop the
stress response in its tracks.
pluck a
nose hair?
Even the most feminine
nostril can sometimes sprout
a grandpa-like hair. While
youll probably be fine if you
pluck it, theres a tiny chance
this will lead to an infection,
says Grant Hamilton, M.D., of
the Mayo Clinic. Pulling out
the hair can cause a wound
at the follicle, which can let in
some of the bacteria that
normally live in your nose,
he explains. Since veins in
the facial area lack protective
valves, the bacteria could
theoretically enter your
bloodstream and lead to
infections elsewhere in the
body. To be safe, groom with
blunt-edged scissors designed
to protect the skin.
peel off a
sunburn?
As vigilant as you are about
applying sunblock, you can
still miss a spot. A few days
later, when your skin starts
flaking like a croissant,
you might be tempted to
pick at it. But the new skin
cells underneath, which are
growing to replace the
damaged ones on top, may
not be ready for exposure
and will be extra-sensitive,
says Joseph Sobanko,
M.D., of the University of
Pennsylvania Medical
School. Instead, moisturize
with a product containing
aloe vera to create a slick
surface and make it easier for
dead cells to move up and off.

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DOCTOROZMAG.COM 39
HEALTH+HAPPINESS
Of your bodys 206
bones, how many are
in your feet?
a. 22
b. 34
c. 52
d. 103
Kick back and learn a little
about how to treat whats
beneath you. BY TED SPIKER
Quiz:
How Well
Do You
Know Your
Feet?
1
B
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A
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F
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HEALTH+HAPPINESS
40 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
B. Flip-flops look natural and innocent, but they offer next to no support
for your heel and arch. That can change the way you walk, throw off all the little
mechanical workings of your foot, and aggravate heel pain, Achilles tendon pain,
and even other pains throughout your body, says Stephen Pribut, D.P.M., clinical
assistant professor of surgery at George Washington University Medical Center.
Skimpy flats arent much better (healthier flats have firm soles). Thats not to say
heels are heroes: If theyre higher than three inches, they can put you at risk for
strained tendons, broken ankles, and knee stress. Keep heel height to two and
a half inches or less, and look for chunkier heels like the ones on the boots above,
which absorb the force from the ground as you walk better than stilettos do.
c. Boots b. Flip-ops a. High heels
When do your feet not
get bigger?
a. When youre pregnant
b. At the end of the day
c. As you get older
d. Afer a long walk
D. A long walk wont change the size of your feet,
but plenty else will. Feet gradually get a little wider by
the end of the day as gravity pulls fluid down to them.
Thats why youll end up buying shoes that fit better if
you shop for them in the evening. When youre
pregnant, the same hormones that relax your ligaments
and joints to accommodate the baby also make those
in your feet a little looser. The result: You might need
a new shoe wardrobe along with that bassinet. The
new, expanded size of your feet can be permanent (but
this seems to happen only during first pregnancies).
Ligaments can also loosen with age, Pribut says, and foot
size may increase a half size every decade after age 40.
C. If you cant feel the spot on the bottom of your foot where your
doctor is pressing, or if you feel a tingling there, it could be a sign of
diabetes. This disease is known to damage nerves over time, and the trouble
tends to show up in your feet first. While diabetes is a common disease,
more unusual ones can show up in the feet as well. Doctors may also be able
to detect immune disorders like lupus (one symptom being cold feet).
Which common chronic
disease can docs detect
via your feet?
a. High blood pressure
b. Tumors
c. Diabetes
d. Arthritis
C. Not only do your feet
have 52 bones (26 each);
together they also contain
66 joints and about
100 different soft tissues,
making them two of the
most complex body parts
you have. So when your feet
have a bad day, so do your
knees, hips, and even your
mood. What happens with
your foot directly affects
what happens above it,
explains Leslie Campbell,
D.P.M., spokesperson for the
American Podiatric Medical
Association. So caring for
them right can keep your
whole body healthy.
Which shoes are the
worst for your feet? 2
4
5
Whats the best
temperature
for soaking tired feet?
a. Extra-hot
b. Warm
c. Cold
d. Alternating cold
and warm
3
D. For the best relief, try
two temperature settings.
Go as cold as you can stand
for 10 to 15 minutes, and then
alternate back to warm or hot
water for the same amount
of time. While the cold can be
a little uncomfortable, going
back and forth until you feel
relief constricts and then
dilates the blood vessels.
That shock helps milk the
fluid out, Campbell says.
And the fluid is what causes
the swelling and dog-tired
feeling you get from being on
your feet all day. Add Epsom
salts to the water to draw out
even more of the extra fluid.
No tub around? Give yourself
a quick foot massage (see
Beginners Guide to Feel-
Great Foot Rubs, opposite).
CONTINUED FROM PREVIOUS PAGE
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DOCTOROZMAG.COM 41
A foot massage feels ah-mazing,
but pressing on the right parts
of your soles can do more than
relax you, according to the ancient
practice of reflexology. Every
organ of your body is believed to
be linked to a certain area on your
foot, so applying pressure in the
right spots could provide relief to
the corresponding areas, especially
if the spot youre working on feels
tender. Whether or not you believe
in the links, a DIY foot rub (or one
from a friend!) can be helpful.
To get started, reflexology expert
Michelle Ebbin, author of Hands
on Feet, recommends pressing on
the middle of your sole, where
the stress centers are (the solar
plexus point). Then follow the
diagram below to connect key
organs and symptoms throughout
your body to their related spots
on your soles.
Beginners Guide to
Feel-Great Foot Rubs
SINUSES
HEART
STOMACH
AND INTESTINES
SOLAR PLEXUS
THYROID
Meet the Press
a. Jasmine
d. Cake bater c. Rosemary
b. Tea
To prevent stinky feet,
you should use:
B. Its not just for breakfast:
If you soak your feet in strong, tepid
black tea for 30 minutes a day, the
tannic acid can close pores and dry
out the feet in a good way, reducing
sweat, odor, and reluctance to take
your shoes off in public. If you like,
add a little peppermint oil to the tea
as an extra odor buster.
The most common
reason your heels hurt is:
a. Trouble in the tissue
that supports your arch
b. Plantar warts
c. Blisters
d. Legos camouaged by the carpet
A. Most heel pain is caused by a
condition called plantar fasciitis,
inflammation of the thick band of tissue
(the plantar fascia) that starts in your heel
and supports your arch. Putting weight
on your foot abruptly, like getting out of bed
in the morning, stretches the band and
hurts. Gently stretching your calves before
you start walking around can help reduce
and prevent this pain. Also useful: Roll your
foot over a frozen water bottle for a few
minutes to tame swelling, wear supportive
shoes (low wedges are good), and go barefoot
as little as possible.
6
7
(Left foot
only.) Heart
disease is
the number-
one killer
in the U.S.
Millions of
women have
digestion prob-
lems, including
irritable bowel
syndrome,
colitis, and
cramps.
Pressing
these five
spots may
relieve sinus
headaches.
More than 20
million people
have a thyroid
problem.
This area of your
foot relates to the
nerve switchboard
of the body.
Pressing here
is instant calm,
says Ebbin.
Shows left foot.
Source: Michelle Ebbin
N
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M
B
E
R
7
,
C
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F
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O
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T
O
P
L
E
F
T
:
I
S
T
O
C
K
;
A
N
T
I
M
A
R
T
I
N
A
/
G
E
T
T
Y
I
M
A
G
E
S
;

R
U
U
D
D
E
M
A
N
/
G
E
T
T
Y
I
M
A
G
E
S
;
K
U
R
T
W
I
L
S
O
N
/
G
E
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T
Y
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A
G
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S

42 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
O
On a warm evening last August, Glory Breitweiser
tucked her 5-year-old daughter, Ezrie, into bed and gave
her son, Logan, 20, an extra-long hug goodnight. Then she
and her husband, James, settled down to watch Sherlock,
though they were both too distracted to follow the plot.
The next morning, the 41-year-old Denver massage thera-
pist was scheduled to undergo major surgeryshe had
offered to donate her kidney to a strangerand though
she tried to focus on the unknown person shed be saving,
she couldnt help but have some last-minute fears. I
knew the surgery was safe, but I was afraid of not waking
up, of never seeing my family again, she says. Glory slept
fitfully, finally waking at 4 A.M., and she and James barely
spoke as they drove to the hospital in the dark. It was
our way of not breaking down, she explains.
Glory had come close to making a donation earlier
that year when Jamess diabetic aunt needed a kidney, but
Glory wasnt a match, and neither was James. Unlike her
husband, though, Glory had been thinking about becom-
ing a living donor for several yearsever since she heard
a story on the radio about a man who had given his kidney
to a stranger. I was struck by how a regular person can ac-
tually save someones life, Glory says. I want my kids to
grow up in a world where people take care of each other.
A few days after she was told she wasnt a match for
Jamess aunt, Glory made up her mind to continue trying
Ezrie
Glorys
inspiration for
doing good
in the world.
Glory
She donated
her kidney to help
a man she
didnt even know.
Larry
A longtime
diabetic, he was on
dialysis and would
have died without
a transplant.
HEALTH+HAPPINESS
How This Mom
Saved 5 Lives
What would you do to rescue a
stranger? By donating her healthy
kidney, Glory Breitweiser started
a chain of life-giving transplants
that offered new hope to families
she never knewuntil now.
BY REBECCA WEBBER
PHOTOGRAPHED BY CORAL VON ZUMWALT

DOCTOROZMAG.COM 43
to become a donor; if she couldnt help someone in her
own family, she would help someone elses family. She
walked into Porter Adventist Hospital and asked how she
could give her kidney to whoever needed it.
She didnt know it then, but Glorys generosity was
about to start a chain of surgeries that would bring hope
to five different families across the country.
Glory
I wanted to give an amazing gift.
Every healthy person is born with a pair of kidneys,
the organs that filter waste from your bloodstream and
remove excess fluid from your body. You can live a long
life with just one, but if both kidneys fail, your only
hope for survival is dialysis (a painful procedure in
which your blood is filtered by a machine or by a
cleansing fluid pumped into your belly) or a trans-
plant. In the past, anyone needing a transplant had to
hope and pray that a relative or friend with a compati-
ble kidney was willing to give up one of theirs, or wait
for a donation from a cadaver, which lasts only half as
long on average as a donation from a living person.
But in 2007, a passionate dad came up with a revo-
lutionary idea that offers hope to the nearly 100,000
Americans waiting for a transplant. Garet Hil, the
father of a 10-year-old girl suffering from kidney
Roberta
Larrys wife gave
her kidney on the
same day her husband
received his.
Sandra
The kidney
her dad had given
her was failing;
Robertas gave
her new life.
Bella
Sandras mom,
a transplant
nurse, wasnt a
match for
her daughter.
Continuing
the chain...
A patient in
Atlanta received
Bellas kidney
the chain saved
five lives in all.

44 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
failure, knew that there were husbands and wives, cous-
ins and friends all across the country who were eager
to donate a kidney to a loved one, but because they had
incompatible blood types or antibodies, they werent a
match. What if he could plug the info from all those will-
ing donors into a database to set up a pay it forward
chain? His idea became the National Kidney Registry.
Heres how it works: Each chain begins with an altruis-
tic donor like Glory, who gives out of the goodness of his
or her heart. That kidney is matched to a needy recipi-
ent, whose friend or relative can then donate to another
stranger identified by the computer as a perfect match.
The logistics can seem impossibly complicated. The sur-
geries must be scheduled as tightly as possibleideally
within the same weekto keep the organs healthy and
to make sure no one drops out. Though typical donation
chains touch five to 10 people, some have saved up to 30.
Agreeing to give a part of yourself to someone you may
never meet takes not only a healthy body but a strong
mental state, and Glory underwent several tests to prove
she was up to the sacrifice. Then, just days after her infor-
mation was entered into the registry, she got the call.
I want my kids to
grow up in a world
where people take
care of each other. Glory
It was like someone had given me a gift I really
wanted, but then I suddenly saw it in a differ-
ent light, Glory says. I was scared, but also
excited.
Despite her fears, Glory never considered
backing out, and on that August morning, she
checked into the hospital, where a surgeon
made four incisions in her abdomen and care-
fully extracted her left kidney. The organ was
packed in ice in a Styrofoam chest fitted with
a GPS device and placed on a two-hour flight
to San Francisco, where it was delivered to
Larry
I could feel my life slipping away.
The morning of his transplant, Larry Abel, 62,
woke up feeling hopeful for the first time in
years. He had been diabetic since age 11, and
his kidneys had given out more than a year
earlier. Dialysis was becoming less and less
effective, and left him with terrible cramps
and nausea. Though Larry continued working
as an auditor at a communications com-
pany through his illness, he felt so weak and
exhausted that he had given up all the other
activities he loved, including photographing
landscapes and wildlife. I could feel myself
slipping away, he says. His wife, Roberta, 63,
had desperately wanted to give him one of
her kidneys, but she wasnt a match. When Larrys doc-
tor told the couple about the registry, Roberta agreed to
give her kidney to someoneanyoneif it meant Larry
would get one in return. I didnt want her to go through
itI knew how difficult the recovery would be, says
Larry. But Roberta showed no fear.
Roberta never hesitated. Im not such a martyr, she
says with a laugh. Of course the surgery would be hard,
but I also knew that life would be so much better for
both of us if Larry was healthy. Plus, wouldnt you do it
for somebody you love?
So as Glorys kidney was arriving at the airport and
Larry was being prepped to receive it at the UCSF Medi-
cal Center in San Francisco, Roberta also went under the
knife to become the next link in the chain.
Roberta

You only need one good kidney!
Roberta and Larry had their surgeries on the same day
Roberta first. We passed each other as I was coming out
of the recovery room and he was going into surgery, she
recalls. We touched hands and said I love you.
HEALTH+HAPPINESS
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DOCTOROZMAG.COM 45
4 Ways to Be a Health Hero
You can save a life in as little as 15 minutes.
GIVE BLOOD
It takes less than 15 minutes
and a little pinprick, and three
lives could be saved with just
one pint of your red stuff.
Find a blood drive near you at
RedCrossBlood.org.
JOIN THE BONE-MARROW
REGISTRY
A swab from the inside of
your cheek will reveal whether
youre a genetic match with a
blood-cancer patient. Go to
BetheMatch.org for more info.
BECOME A LIVING DONOR
Donating a kidney is the most
common procedure, but you
can also give a section of your
liver (it grows back!). Log on to
KidneyRegistry.org or UNOS
.org to get started.
SIGN YOUR DONOR CARD
You can give after youre gone
by going to OrganDonor.gov
to join your states registry.
Spread the word by adding
organ donor as a life event
on your Facebook timeline.
Larry had been right to worry. Robertas recovery was
slow and difficult. The pain medications made her nau-
seous, and she couldnt get up and walk right away. Larry
had a long recovery ahead of him too, but he immediate-
ly felt the positive effects of Glorys kidney, which sprang
into action the moment it was connected to his body.
The day after surgery, he made his way down the hall to
visit his wife. We joked about how terrible we looked,
Larry says. But we were both smiling with relief.
Roberta stayed in the hospital for five days and then
spent weeks recuperating, but she was truly touched
by how her community pulled together to help her.
Our neighbors signed up to bring us food, and I didnt
have to take care of the dog or the cat, she says. Larry
doted on me; he kept saying, Youre the donor, you can
do whatever you want!
But what amazed Roberta the most was that even after
six decades of hard work, her kidney was healthy enough
to save someone elses life. As soon as it was removed, it
was picked up by a courier and raced across town to Cali-
fornia Pacific Medical Center to save
Sandra

I got the best birthday present ever!
I had no idea who my donor was, but I was so grateful
to her, says Sandra Vulis, who turned 25 just weeks after
her surgery. Sandra was born with double ureters, the
tubes that connect the kidneys to the bladder; the condi-
tion caused her kidneys to fail when she was just 6. Her
fathera perfect matchgave her one of his, but by the
time she was 20, her body had started to reject the organ.
Like Larry, Sandra had been dealing with the pain and
life-changing difficulties of dialysis. I would get tired so
easily, she explains. I just wanted to stay in bed.
Sandras mother, Bella, 47, who had become a trans-
plant nurse 15 years earlier, wasnt a match, so she and
her daughter both joined the National Kidney Registry
and waited anxiously as Sandras health deteriorated.
After three potential matches fell through, Sandra and
Bella were both losing hope.
The family even considered buying a kidney for
$12,000 in Iran, where such sales are legal. But then
came the call about Robertas kidney, located not across
the world but just across town. When everything falls
into place, it feels like a miracle, says Bella. Mother and
daughter checked into the hospital that same day, and as
Sandra was receiving her lifesaving gift, Bella underwent
surgery to remove her kidney.
Bellas kidney was flown across the country to save a
26-year-old in Atlanta, and then the chain continued on,
circling back to California, where it gave new life to a
49-year-old father of five and a 61-year-old father of two.
There were five donors and five recipients, each pair un-
known to each other, but they now shared an intimate
connection that would last the rest of their lives.
An emotional reunion
When Dr. Oz The Good Life gathered the first five mem-
bers of the kidney chain for a photo shoot six months
after the surgeries, everyone still had scars, but they were
jumping back into life with a zest unthinkable the previ-
ous summer. Sandra, once too sick to get out of bed, has
started a masters program in public health. Larry has
picked up photography again, and he and Robertawho
recently fostered 11 high-energy puppiesare planning
a celebratory trip to France and Italy in the fall.
It was like Christmas happening in one millisecond,
says Glory of the groups reunion. It was a beautiful
moment that came at us so quickly. Roberta embraced
Sandra, thrilled to see the young woman looking so vi-
brant. I said hello, and then leaned down and said hello
to my kidney, Roberta says with a laugh. Sandra loaned
her scarf to Ezrie, who wore it all day long as the group
headed out to admire the views from San Franciscos Kite
Hill. They shared a joyous lunch, celebrating the gift of
life made possible by Glorys instinct to do one brave act.
It felt weird to have people say Thank you so much,
Glory says. I wanted to say it right back to them. I was
able to accomplish my dream and share it with all these
people. I just felt so grateful.

MORNING
U LIMIT CAFFEINE. It can dehydrate skin. Reduce
your morning caffeine by replacing coffee with
antioxidant-rich green tea to reduce the effects of
skin-aging free radicals.
U KEEP SHOWERS SHORT and water warm
but not hot, which is often drying. Apply
Eucerin Daily Protection Moisturizing
Body Lotion Broad Spectrum SPF 15
while skins still damp. The light, fast-absorbing
formula provides 24-hour moisture while helping
against sunburn and long-term sun damage.
U TAKE A MULTIVITAMIN. It helps ensure skin
gets essential nutrients like Vitamins A (to
rebuild tissue), C and E (to ght signs of aging).
NOON
U SEEK SHADE. Be especially sun-sensible
between 10 a.m. and 4 p.m., when sun is
strongest, and wear a wide-brimmed hat
and long sleeves.
U TAKE THE STAIRS. Even if only for 10 minutes
at a time, being physically active increases
oxygen, promotes circulation and rids toxins
all of which keeps skin vibrant.
U OUTDOORS FOR LONG? Reapply Eucerin
Daily Protection Body and Face Lotions
to help skin stay protected from harmful UVA
and UVB exposure.
NIGHT
U COME CLEAN. Gentle, soap-free cleansers,
like Eucerins Gentle Hydrating Cleanser, remove
makeup,and dont strip skin of precious oils.
U DRINK UP. Keep a glass of water on your
nightstand to help stay hydrated through
the night.
U GET A GOOD NIGHTS SLEEP. Your body
repairs skin cells and balances hydration
during sleep. Not getting enough sleep
produces more of the stress hormones that
cause inammation.
Visit the Skin Solutions Center at EucerinUS.com for more tips to stay skin smart.
Beautiful skin depends on the right daily
regimen of moisturizing and protection
(both inside and out). By integrating
EUCERIN DAILY PROTECTION and
these tips, youll boost your condence
AND the healthy look of your skin.
ADVERTI SEMENT
24-HOUR CARE
& PROTECTION
SMART
SKIN

DAILY SPF PROTECTION.
A LESSON FOR LIFE.
FOR A FREE SAMPLE,* visit our Skin Solution Center at EucerinUS.com
*While supplies last.
Skin Science That Shows.
EUCERIN DAILY PROTECTION
daily moisturizer and sun protection all in one
Help protect skin from daily sun exposure with lotions
specially formulated to provide 24-hour moisturization
and UVA/UVB sun protection.
Helps defend against sunburn
and long-term sun damage
Dermatologist-recommended
Fragrance free
Lightweight and fast-absorbing

HEALTH+HAPPINESS
48 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
Your underarms arent the only
spot that gets unglamorous
on a hot dayyour groin is
pretty similar. Both areas
produce an odorless sweat that,
combined with everyday
bacteria on the skin, can result
in a stinky situation, says Libby
Edwards, M.D., a vulvologist
and chief of dermatology at
Carolinas Medical Center in
Charlotte, NC.
MAKE IT STOP: Simply rinse
with water (yes, reallydocs
say water alone is effective) or
mild soap. But be gentlejust
as overwashing hands can
leave them red and cracked,
aggressive cleansing can irritate
your vulva, says Edwards. If
you dont have time to hop in
the shower, use a sensitive-skin
baby wipe, says Streicher. And
if the issue lingers, you dont
need a stronger productyou
need to see a doctor. Persistent
odor can be a sign of bacterial
vaginosis, a treatable infection
that affects one in three women
of childbearing age.
Yikes! Your Summer Gyno
If your period is imminent or your cycle is incon-
sistent, you might decide to wear a just-in-case
tamponespecially if youll be putting on a swim-
suit. In fact, one in four perimenopausal women
use tampons or pads between periods because of
unpredictable cycles. If you dont bleed, though,
tampons absorb your natural vaginal lubrication
instead, making removal painful.
MAKE IT STOP: Choose the lightest possible
absorbency for a just-in-case tampon, and dab
a small amount of silicone lubricant (which
lasts longer and is less sticky than water-based
lube) on the tip before inserting it. Use the same
product to relubricate your vagina if you remove a
dry tampon, says Streicher.
Your vaginal walls have accordion-like
wrinkles, called rugae, which help the space
expand and stretch. When sand invades, it
can get trapped in these folds, causing
painful abrasion that can lead to infection.
MAKE IT STOP: Docs almost never recom-
mend douching for hygienebut this is
one exception, says gynecologist Lauren
Streicher, M.D., of Northwestern Universitys
Feinberg School of Medicine and author
of Love Sex Again. Youll need to rinse sand
out and help ward o infection with an
over-the-counter, fragrance-free medicated
douche. Then rell the botle with plain
water and rinse until all the sand is gone.
Lastly, to restore pH balance disturbed by
the douche and promote the growth of
good bacteria, Streicher recommends
RepHresh Vaginal Gel, an over-the-counter
gel in an applicator.
Uh-oh,
do I
smell?
I got sand where?!
If you shave or wax your bikini
line, you know all too well that
the hair will eventually return.
When it does, it can curl
inward and puncture the skin.
White blood cells rush in to
jump-start healing, resulting in
a red, pimple-like bump.
MAKE IT STOP: Every other
morning, exfoliate your bikini
line with a gentle scrub to
clear away dead skin cells that
can trap hair. Not helping?
An over-the-counter face wash
with benzoyl peroxide may
reduce inflammation, says Amy
McMichael, M.D., chair of the
dermatology department at
Wake Forest Baptist Medical
Center in Winston-Salem, NC.
And resist the temptation to
tweeze! It could make things
worse, she says. Your body
should push the hair out on its
own; if not, see a dermatologist.
As for preventing the bumps
altogether, the only surefire
measure is laser hair removal.
My tampon
hurts!
Ingrown
hairs are killing
me!
Woe down below? Say goodbye to odor, pain, and
shaving irritation with these expert tips. BY DANA HUDEPOHL

Health Worries Solved
I had no idea a
little sand could cause
so much grief!
Surprise! Siting
in a wet bathing suit
wont raise your risk of
a yeast infection, says
gynecologist Lauren
Streicher, M.D. This is one
of those myths that wont
go away, even though
multiple studies have
debunked it.
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Dark
Yellow
Normal urine should be
so clear that you could
read a newspaper
through it, says Dr. Oz.
But if youre running
low on fluids, your pee
can get concentrated
and become dark gold.
The yellow hue comes
from the excretion
of urochrome, a
blood pigment.
Concentrated urine
also smells riper than
usual. So if you spot
dark-gold pee in the
toilet, drink some
water, stat.
Blue/
Green
Seeing a toilet full
of Gatorade-colored
pee can be freaky, but
its most likely the
result of food coloring,
vitamins, medications,
or even too much
asparagus (the stinky
asparagus smell is
due to the breakdown
of a sulfur compound
in the veggie). If you
pee blue, two possible
offenders include
methylene blue, a
substance used in
some medical tests,
andfor menViagra.
Yes, the sex pill can
cause this rather
colorful side effect.
Yellow-
Orange
High doses of the
B vitamin riboflavin
can turn your pee
yellow-orange, and so
can consuming large
quantities of carrots
or carrot juice. Some
antibiotics and certain
pills for bladder pain
(phenazopyridine, for
example) can also give
your stream an eerie
Halloween-like glow.
When your urine looks
streaky or clouded,
it may be a sign of a
urinary tract infection,
especially if youre
going more frequently
and experiencing
burning as you pee.
Floating particles may
mean your kidneys
arent filtering out
proteins properly,
which could be a
symptom of diabetes.
Your doc may order a
urinalysis or CT scan
to figure out whats
going on.
Red/
Brown
Eating lots of beets,
rhubarb, blackberries,
or fava beans can turn
your pee anything
from pinkish-red to
brown. But if you
havent eaten any of
these, keep an eye on
your pee. If its red for
more than 24 hours
or is accompanied
by symptoms such
as pelvic pain,
consult your doctor
immediately. The red
could be blood from
an infection, kidney
stones, or other serious
conditions; brown
could be a buildup of
bilirubin from hepatitis.
HEALTH+HAPPINESS
50 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
What You Can
See in Your Pee
Psst, peek at the color in the bowl before you flushor some
important clues about your health could go down the tubes.
BY LINDA DiPROPERZIO
Messier stream: Is your stream
spraying in different directions? The
muscles around your urethra may
be weakened from childbirth. Kegel
exercises to strengthen your pelvic
floor can help. Squeeze as if holding
in pee for 5 seconds; relax and repeat.
Slower stream: If your stream
has slowed down recently or you
HAS
YOUR
STREAM
CHANGED?
find it difficult to pee, talk to your
gynecologista uterine fibroid may be
pressing against your bladder. For guys,
a slower stream could be a symptom
of benign prostatic hyperplasia (BPH),
in which an enlarged prostate impedes
the flow of urine into the bladder. This
common condition is easily treated
with medications.
T
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:
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B
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/
S
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.
P
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B
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A
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B
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A
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A
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O
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S
.

S
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:
G
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A
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D
J
.
W
A
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G
,
M
.
D
.
,
C
H
I
E
F
O
F
U
R
O
L
O
G
Y
,
N
E
W
Y
O
R
K
H
O
S
P
I
T
A
L
Q
U
E
E
N
S
;

R
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A
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D
I
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A
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E
N
T
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R
,
B
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;
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,
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X

Spring Valley vitamins and supplements are made under strict
quality guidelines, using the finest ingredients.
Try Spring Valley today.
Our best
for your health.
walmart.com/springvalley
Not sure which Vitamin is right for you?
Go to walmart.com/VitaSelect

HEALTH+HAPPINESS
52 THE GOOD LIFE MAY ^ JUNE 2014
The Nutrients You
Everything you need to know about why minerals matter for your bodyand easy ways to get the
T
They boost your energy, heal
damaged cells, and keep your
immunity strong: Key mineral
nutrients, from boron to zinc, are
hiding in plain sight in many of
your favorite foods. But you may still
come up short. The Guide to Mineral
Nutrients in these pages reveals
which foods have the ones you need.
Since nobodys diet is perfect, it can
be smart to fill in the gaps with a
multivitamin that has minerals, too.
Even health-oriented diet choices,
like eating vegetarian, could leave
you low. See page 53 for more info on
what causes mineral deficits, then
grab the pull-out guide to bring
your precious metalsand
moreinto balance.
K
Potassium, in
papayas, helps
keep your body
hydrated and
your blood
pressure under
control.
Cr
Chromium has
the important
job of helping
manage your
blood sugar,
and broccoli is
loaded with it.

DOCTOROZMAG.COM 53 53
May Be Missing
WHERE DID THE
MINERALS GO?
You might be getting fewer of these
nutrients from food than your parents
or grandparents did. Heres why:
Our soil isnt as mineral-rich
as it used to be. That means our
food isnt, either. Some produce
declined as much as 40% in certain
key minerals between 1950 and 1999,
according to a study in the Journal
of the American College of Nutrition.
When food gets processedthink
refined grainsnutrients can be lost.
Your body is changing. Poor
digestion, aging, and stress challenge
mineral absorption. So do drugs like
acid suppressors. Even extra fiber can
sweep nutrients out. Luckily, the foods
on this pageand many otherscan
give your body the boost it needs.
Mg
Magnesium,
plentiful in
beet greens,
can help your
body fight
stress.
Zn
Zinc helps keep
your immune
system healthy;
cashews are a
tasty source of
this mineral.
ones you need. BY ASHLEY KOFF, R. D.
F
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Find what you need
Fast.
Not sure which vitamin is right for you?
Go to walmart.com/VitaSelect
Our color-coded system makes it easy to shop
online and in stores. Try Spring Valley today.
walmart.com/springvalley
Bone Health
Womens Health
Metabolism Support
Heart Health
Mens Health
Sleep Support
Immune Health
Digestive Health
General

Guide
to Mineral
Nutrients
DR. OZ THE GOOD LIFE

Stay healthy
with a daily dose.
walmart.com/springvalley
Try Spring Valley today.
Spring Valley has more than 250 vitamins and
supplements from multivitamins to minerals
and oils to support your life and lifestyle.
Not sure which vitamin is right for you?
Go to walmart.com/VitaSelect

You might be
low if you:
Eat a lot of
saturated fat. This can
reduce magnesium
absorption.
Take calcium
supplements. Since
calcium can work
against magnesium,
youll need to
balance it with extra
magnesium.
Get it from:
A cup of cooked
greens (beet greens,
spinach, Swiss chard)
offers half your daily
magnesium. Its also in
sesame and pumpkin
seeds, cashews, quinoa,
beans, summer
squash, and halibut.
Supplement tip:
Few multis contain sig-
nificant magnesium;
its bulky and would
make pills too big. If
you dont get much
from food or you take
calcium, consider a
separate magnesium
supplement (300
to 400 mg). Take it
before bed, since mag-
nesium helps promote
healthy sleep.
This mineral is the earths eighth most
common element, yet a whopping
68% to 80% of Americans arent
getting enough of it. If youre one of
them, youre missing out on natures
relaxation secret. Normally, magnesium
is at work inside your cells, doing
hundreds of tasks that help bring you
energy, better sleep, fewer headaches,
and less inammation (plus good bone
health). When youre stressed, calcium
can jump into cells and create tension.
Magnesium usually kicks it back out. If
theres not enough magnesium to do the
job, though, your cells can stay stressed.
The Stress Fighter
Magnesium

You might be
low if you:
Consume too much
sodium. Convenience
foods are loaded with
it. Even if they contain
potassium, you cant
always get the balance
you need.
Eat a low-carb diet.
Many potassium-
rich foodsbeans,
bananas, potatoes
are high in carbs. If
you also dont eat
greens, you might
not be getting enough
of this mineral.
Get it from:
Swiss chard, papayas,
spinach, potatoes,
white beans, eda-
mame, bananas, kiwis,
and avocados.
Supplement tip:
Many Americans
dont get enough
potassium, and multis
usually contain little of
it. Thats not a reason
to take potassium
supplements unless
your doctor prescribes
them for a specific
condition. Instead,
increase your levels
through food.
Potassium is essential for keeping your
nerves and muscles functioning; getting
enough of it may help reduce stroke risk
and keep blood pressure under control.
It also helps cells create energy. Eating
lots of foods rich in potassium will build
your stores. But you need to watch out
for sodium, which creates a blockade
that makes it difcult for potassium
to perform one of its essential jobs:
bringing water and nutrients into your
cells. Without enough potassium, you
can drink all the water you want, but
you wont be truly hydrated.
The Hydration Helper
Potassium
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B
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This mighty little mineral enables your
insulin to work efciently, which may
help prevent damaging sugar buildup
in your bloodstream. That, in turn,
makes you better at keeping prediabetes
and type 2 diabetes at bay. Chromium
may also help prevent high cholesterol,
heart disease, and even depression.
Chromium shows up in many places
but in small amountsso the best way
to get it is to eat a variety of foods.
The Blood Sugar Manager
Chromium
You might be
low if you:
Eat lots of refined
grains. Whole grains
like oats and barley
contain chromium,
but processed grains
usually dont.
Dont get enough
vitamin C. You need
vitamin C to help you
absorb chromium.
Nature knows this,
which is why broccoli
contains both.
Get it from:
Broccolithe star
which has almost a
days worth in a cup.
Oats, green beans,
turkey, and beef also
have chromium.
Supplement tip:
Most of us can
benefit from daily
chromium; thats why
its in multivitamins.
But you should still
include chromium-
rich foods in your
diet. If you are insulin
resistant, prediabetic,
or diabetic, also talk
with your doctor about
whether you might
want a chromium
supplement.

Zinc helps keep your immune
system up and runningzinc
lozenges have even been shown to
help ght colds. It also helps your
skin repair itself and keeps your vision
healthy. Getting too little of this
mineral afects your sense of taste and
smell, yet extra zinc via nasal sprays
can compromise your ability to smell.
The Immunity Builder
Zinc
You might be
low if you:
Are a vegetarian.
People who dont eat
meat or seafood may
need up to 50% more
zinc a day than people
who eat meat and fish.
Are over age 60
especially if youre
eating a less-than-
perfect diet.
Get it from:
Oysters are the richest
source, but people who
dont eat them can
find zinc in beef, ses-
ame seeds, cashews,
pumpkin seeds, spin-
ach, and chickpeas.
Theres even a bit in
Brussels sprouts.
Supplement tip:
Extra zinc can be
helpful when fighting a
cold, but too much of
this mineral can work
against you and may
eventually create a
copper deficiency. If
you take a multi with
zinc, stick to one zinc
lozenge every two to
three hours at the on-
set of cold symptoms.
This guide is not a substitute for individualized medical advice. Always talk to your doctor
before taking supplements. If you are pregnant or breast-feeding, check the recommendations
from the National Institutes of Health at ods.od.nih.gov/factsheets/list-VitaminsMinerals/.

10 More Key
Mineral Players
1. Boron
Get this mineral
from common foods
including raisins,
almonds, and apples.
2. Calcium
Your multi and a good
diet should get you
enough, but discuss
supplements with your
doc if you dont eat
top sources, including
dairy and greens like
collards and kale.
3. Copper
You need only a little,
and your multivitamin
delivers. So do oysters,
cashews, kale, mush-
rooms, and clams.
4. Iodine
Youre likely getting
yours from iodized salt
(sea salt has little or
none) or these other
sources: cod, yogurt,
milk, and shrimp.
5. Iron
After age 50, women
need less iron, and
multis for this age
group reflect that. But
you dont have to stay
away from iron-rich
foods like tofu, spinach,
and lentils.
6. Manganese
This mineral can be
found in pine nuts,
chickpeas, spinach,
pineapple, brown rice,
raspberries, and oats.
7. Molybdenum
Your multivitamin
provides some; get the
rest from beans, lentils,
yogurt, almonds, and
chestnuts.
8. Phosphorous
Aim to get it from
seafood, chicken,
lentils, and almonds,
rather than sodas and
packaged foods.
9. Selenium
Most Americans get
adequate amounts of
this mineral from food.
Brazil nuts are loaded
with it, and its also
found in cod, shrimp,
tuna, and salmon.
10. Sodium
Even without the salt
shaker, Americans
typically get twice what
they need, thanks to
bread, cold cuts, and
other packaged foods.
A good diet provides most of these, but if you dont eat the foods
listed, make sure your multivitamin contains that mineral.
How do you know if youre low on minerals?
Blood tests can reveal if youre deficient in certain minerals, but they cant
always tell if youre getting optimal amounts. While a healthy diet is your best
source, a multivitamin supplement that includes minerals is a good backup.
To develop your ideal mineral Rx, talk to your doctorand if you suspect your
diet is lacking, a dietitianabout your lifestyle, health, and food choices.

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HEALTH+HAPPINESS
DOCTOROZMAG.COM 55
An amazing body is the one that you
were meant to have. I could never be a
curvy girl. My body type is skinny. But
when I was younger, skinny didnt mean I
was healthy or taking good care of myself.
Once I learned to connect with my body,
I realized I could build strength and teach
it to do things I didnt know it was capable
of. When you have the knowledge that
helps you take care of your body, it
empowers you. Youre going to look so
good that people are going to be like,
Whaaat? Theyre not going to be holding
you up to the standard of a model. Theyre
going to think, You look amazing!
A diet that doesnt work for you is like
a bad relationship. Its like that jerk you
wont stop going out with. Youre putting
all your hopes and dreams into this guy
who doesnt know how to nurture you
and give you what you need. You need to
love yourself and understand how you can
give your body what it needs.
Everyone needs a fried-chicken night.
Last night was mine. Its sooo good. I knew
I was eating one piece too many, but
eating fried chicken was for comfort at
that moment. Im not going to beat
myself up about it. I thought, What do I
want to please here, my stomach or my
mouth? It was my mouth! And I can do
that once in a while, because I know the
equation for good health. Ill be careful to
make different choices the next day that
will put everything back in balance.
The quietest voice in your head
is the one you should be
listening to. Most of us listen
to the voice in our head thats
screaming the loudest, the one
that works from fear and is afraid
of failure or of change. The voice
that speaks the truth is the
one that speaks the softest.
Pay attention to your gut,
because your body is
telling you whether or not
something is a good idea.
The actress shares what shes learned about
listening to your inner voiceand enjoying a
fried drumstick now and then.
Cameron Diaz:
Tune In to
Your Best Self
WIN IT!
Were giving away
50 copies of Cameron
Diazs The Body Book.
Go to DoctorOzMag
.com/CameronDiaz
Book to enter;
see page 18 for
details.
Diazs personal
snapsfurry
friend, goofy
smile and all.
Discipline isnt a dirty word. People are
scared of discipline because they associate
it with deprivation: I have to cut things
out and do things I dont want to do! But
discipline actually helps you do all the
things you want to do. Even if I dont get
up early to go to the gym, Ill make the
commitment that today, Ill put some
energy out there. Ill eat the big meal and
then go for a walk. You dont have to go to
the gym if that doesnt work for you.
Its never too late to start making good
choices. My thought is, life is longif Im
lucky. What do I want the next 30 years to
look like? If I want to be surfing or taking
a walk around New York, I
have to live the best I can right
now. Your body wants to be
strong and wants to thrive, and
as soon as you start taking care
of it, it will reward you with a
feeling youve never had
before. When youre engaged
with your body, you engage
in life, and everything
around you changes for
the better. The people you
love start to thrive, too! C
O
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Y
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B
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HEALTH+HAPPINESS
56 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
Whole Milk Is Back on the Menu
To help fight childhood obesity, pediatricians have long recommended low-fat or fat-free milk for
kids over age 2. But ruling out whole milk may actually have the opposite effect: Preschoolers
who drank skim or 1% were 57% more likely to become overweight in a two-year period than
those who consumed 2% or whole, found a recent University of Virginia study. Higher-fat milk
induces a feeling of fullness, so children may eat less
overall, consuming fewer calories in the long run, says
one of the studys authors, Mark DeBoer, M.D., an
associate professor of pediatric endocrinology at UVA.
For growing kids, the fat in milk provides fuel,
enhances vitamin absorption, and boosts brain
development. All varieties of milk, from skim
to whole, contain similar amounts of protein,
vitamin D, and calcium, says pediatrician
Khanh-Van Le-Bucklin, M.D., of the University
of California at Irvine. As long as their weight
is healthy, you can let them drink the milk of their
choice. That goes for the whole family.
Video games win!
Playing on an Xbox can teach your kids a lot
more than how to zap aliens or slingshot
birds. Says Dr. Oz: The younger surgeons I
work with are often more comfortable using
their fingers to manipulate the equipment in
laparoscopic procedureswhich use tiny
remote camerasbecause theyve had so
much practice from video games.
Besides enhancing hand-eye coordination,
games can also strengthen social skills and
teach persistence, says Cheryl K. Olson,
cofounder of the Harvard Medical School
Center for Mental Health and Media. Kids
have to fail over and over, trying new tactics
until they progress to the next level, she
explains. They learn grit, and also how to
manage frustration. Olsons research has
even found that when boys play at least one
SOAPY SUDS
REPLACE
ANTIBACTERIAL
SCRUBS
Washing hands is still the
best way to avoid passing
around germs, but
theres no evidence that
antibacterial products
are any more eective
than plain soap and water,
especially since illnesses
like the common cold and
stomach u are caused
by viruses, not bacteria.
Plus, research shows
that repeated exposure
to triclosan, an ingredient
in most antibacterial
soaps, may contribute
to antibiotic resistance
and have harmful eects
on thyroid hormones.
The FDA recently
announced that unless
manufacturers provide
beter data about
safety and eectiveness,
soaps and washes
with triclosan must be
relabeled, reformulated,
or taken o the
market by fall 2016.
Relax! New Health Rules
Your Family Will Love
You can lift the ban on whole milk, video games, and
that plain, old-fashioned bar of soap. BY LESLIE GOLDMAN
realistic sports game, they get inspired to try
out those moves in real life.
Talk to your kids about the games theyre
playing, and make sure theyre being
challenged, suggests gaming expert Jane
McGonigal, Ph.D., of the Institute for the
Future. Check out ratings and summaries by
the Entertainment Software Rating Board
(esrb .org) to see whats approporiate for
young children, tweens, and teensand skip
anything rated M for mature, or, for younger
kids, T for teen.
Look for games in which players create
their own characters and worlds, like the
Sims, Zoo Tycoon, or Madden NFL, as well as
those that involve physical activity, like Wii
Fit, suggests Olson. Then set limits that work
for your family: For most kids, one hour
a day is the right balance, says McGonigal.
F
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Dear Friends,
Im thrilled that youve joined me for my new
adventure, Dr. Oz THE GOOD LIFE. This
magazine is a labor of loveits given me a way
to continue our conversations about all the
things that matter most: how to make healthy
choices, stay close to those you love, spend
smarter, eat better, and live fully every day. Now
Im eager to hear your feedback: What did you
love in this issue? What would you change? What
do you hope to read about in future issues? Go
to MayJuneSurvey.DoctorOzMag.com to share
your thoughts.
Heres the best part: When you complete the
survey, youll automatically be entered for a
chance to win $1,000! Imagine what you could do
with thatplan a family vacation, take an Italian
cooking class, or put it all away for a rainy day.
Thanks again for picking up this issueI cant
wait to share even more smart tips, delicious
recipes, and memorable stories with you.
One Reader Will
WIN
$1,000!
GO TO
MayJuneSurvey.DoctorOzMag.com
Mehmet Oz, M.D.
No purchase necessary to enter or win. Reader Feedback Sweepstakes. Sponsored by
Hearst Communications, Inc. Beginning January 27, 2014, at 12:01 A.M. (ET) through July 1,
2014, at 11:59 P.M. (ET) go to MayJuneSurvey.DoctorOzMag.com and complete and submit
the entry form pursuant to the on-screen instructions. One (1) Grand Prize winner will re-
ceive $1,000, one (1) Second Place winner will receive a $200 American Express gift card,
and fve (5) runner-up winners will receive a $100 American Express gift card. Odds of win-
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rules available at MayJuneSurvey.DoctorOzMag.com.
DR.OZ
THEGOODLIFE
D
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Fit to atter.
Love how you feel.
From capris to boot cuts,
skinnies, ares and straights,
you'll nd your perfect t at
LISETTE-L.COM/Dr. Oz
2014 Lisette Limoges Agencies Inc.
All rights reserved.
MONTREAL


DOCTOROZMAG.COM 59
STANDOUT
SUMMER SHADES
Surprisingly wearable
pastels (think minty
green, ballerina pink,
sherbet orange) are
popping up everywhere
this season.
Healthy Nails
Handy Tips for Polished,
An easy manicure how-to, a salon safety checklist,
and pretty new polishes to try. BY LISA WHITMORE
TRUE
BEAUTY

TRUE BEAUTY
1
2
3
60 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
HEALTHY POLISH
Most of our picks are
three-free, meaning
they dont contain
the potentially toxic
chemicals formaldehyde,
dibutyl phthalate, or
toluene. Some are five-
free and contain no
formaldehyde resin or
camphor either.
O
P
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illin
L
ik
e

a

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(
$
9
,

U
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a
.
c
o
m
)
J
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N
s
o
o
n

N
a
i
l

L
a
c
q
u
e
r
i
n
D
o
lly Pink ($
18
, S
e
p
h
o
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a
)
J
e
n
n
a

H
i
p
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M
i
n
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o
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i
n

T
w
e
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t
M
e
($
32, part o
f s
e
t
, C
o
s
t
c
o
)
USE YOUR NOSE
If you step in and hit a wave of fumes, the
salons not well ventilated, says celebrity
manicurist Deborah Lippmann. Look for
stations with rotating fans built into the
manicure tables or exhaust fans in the
ceiling above stations or near work spaces.
CHECK THE SERVICE STATIONS
A safe setup should include disposable
paper towels and unused nail files and
buffers, says New York City manicurist
Ana Maria Gheorghiu, as well as clean
glass bowls for soaking. Plastic ones can
get tiny scratches where bacteria can
thrive, Gheorghiu adds. Cuticle softener
and oil should be in dropper bottles
containers with brushes can spread germs.
ASK ABOUT SANITATION
Stashing nippers, pushers, and clippers in
an autoclavea machine that uses steam
to cleandoesnt automatically wipe away
all germs. Instead, the salon should sanitize
tools using EPA-registered hospital disin-
fectant. That goes for pedicure whirlpools,
too, which should be cleaned for 10
minutes between clients. And book the first
pedi of the day. Its when whirlpools are
likely to be at their cleanest.
HIT THE BATHROOMS
The state of this area gives you a good
sense of the salons overall cleanliness.
Also, check out the bases of the pedicure
chairs and inside the technicians drawer (if
its dusty, its likely not cleaned regularly).
Raise your hand if painting on
a quick coat of bright new
polish makes you just a little bit
happier. Taking care of your nails
is one of the easiest ways to feel more
confident and pulled together, says
Joshua Zeichner, M.D., director of
cosmetic and clinical research in the
department of dermatology at Mount
Sinai Hospital in New York City. And
nail problems arent just a cosmetic issue;
they can be a sign of underlying health
problems, too. Now that youve put
away the winter gloves and toe-hiding
boots, use this guide to keep your
paws looking close to perfect.
SCOPE OUT YOUR NAIL SALON
1. NAIL PLATE
What we call the fingernail is
several layers of a translucent
protein called keratin. Healthy
nails are pink to white in color,
Zeichner says. Vertical or
horizontal ridges may be the
result of dryness, infection,
trauma, or simply the normal
aging process. Beneath the nail
is the matrix, a special area
of skin cells responsible for
creating the hard part of your
nail, explains Zeichner.
2. HALF-MOON
The length of this white section
at the base of your nailcalled
the lunulatypically correlates
with the strength and thickness
of your nails. If its prominent,
you likely have sturdy tips. No
lunula in sight? No worriesit
doesnt necessarily mean your
nails are soft; your half-moon
could just be tucked under the
cuticle (see below).
3. CUTICLE
This is the protective sliver of
skin along the bottom of your
nail. Any breaks in the cuticles
can allow bacteria, viruses,
and fungi to enter, so dont cut
them, Zeichner says. (Pushing
them back during a mani wont
usually break them.)
E
s
s
i
e

N
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l

P
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h
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N
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(
$
8
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5
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c
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Anatomy of
a healthy nail
P
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V
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P
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C
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T
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:
B
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:
J
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F
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(
2
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.
N
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B
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:
R
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.
P
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L
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L
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.
M
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:
A
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P
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U
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:
M
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DOCTOROZMAG.COM 61
1
3 4 5
2
THE EASIEST
AT-HOME MANI
If your budgetor a packed
schedulewont allow for a
trip to the salon, theres no need
to let your tips go bare. You
can nail a professional-looking
manicure right in the comfort
of your own kitchen
provided youve mastered
these tips. Follow our simple
step-by-step.
S
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n
f
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C
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o
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s

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P
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N
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2
, W
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s
)










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(
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)
Soften cuticles in a water bath
for five minutesbut no more,
says Rose. Too much water may
cause the nail to swell, which
means your dry polish will chip
when the nail contracts again.
Soak a cotton pad in polish
remover and let it sit on the nail
for a few seconds. This will allow
you to sweep away old polish
in one quick motionno harsh
scrubbing necessary.
Use a drop or two of cuticle oil
to further soften any stubborn
skin. Then, gently push back
cuticles with a wooden manicure
stick and buff away excess bits
with a buffing block.
Using a fine-grit file, shape nails
so they mirror the arc of your
cuticle. Be sure to file in one
direction to reduce your risk of
splitting, says Illamasqua nail
expert Fleury Rose.
Apply a base coat and two coats
of polish, allowing each to dry
before adding the next. Finish
with a top coat, and cap the
polish by swiping a bit along the
edge of nails to prevent chipping.
Nails Inc. Gel
Effect Polish
in Lexington
Gardens and
Covent Garden
Place ($14 each,
Sephora)
GENTLE NEW GELS
Theyre glossy and chip-proof,
but salon gel manicures do have
downsides. The removal process
involves scraping with a metal tool and
can thin nails by 50%, says Anne
Chapas, M.D., a dermatologist in New
York City. Plus, the UV light that
hardens the polish may cause dark
spots and wrinkles. Some alternatives:
Sally Hansens Salon GelPolish Starter
Kit cures polish using a safer LED light;
Nails Inc. Gel Effect Polish has
plasticizers that harden without light.
Sally Hansen
Salon GelPolish
Starter Kit ($70,
walmart.com)


DOCTOROZMAG.COM 63
TRUE BEAUTY NEWS
PHOTOGRAPHED BY GREG BROOM
Balance Your Skin
with Charcoal
This dark horse
ingredient rocks at
treating oily areas.
The porous carbon
molecules absorb
dirt and sebum, says
dermatologist Lily Tal-
akoub, M.D., who uses
charcoal in treatments
at her spa in McLean,
VA. Since these
particles need five
minutes to do their
job, consider a leave-
on mask. If you use a
charcoal cleanser, let
it sit on your face for a
bit before rinsing.
1. Origins Clear
Improvement Active
Charcoal Mask ($24,
origins.com)
2. Garnier Clean+
Shine Control
Cleansing Gel
($8, drugstores)
3. Erno Laszlo
Sea Mud Deep
Cleansing Bar
($45, ernolaszlo.com)
4. Freeman Feeling
Beautiful Charcoal &
Black Sugar Facial
Polishing Mask
($4, Walgreens)
5. Bior Deep Pore
Charcoal Cleanser
($8, drugstores)
6. Boscia Black
Charcoal Blotting
Linens
($10, Sephora)
Long used in emergency rooms to absorb toxins in
the stomach, activated charcoal is now popping
up as an oil fighter in your beauty products.
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TRUE BEAUTY NEWS
64 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
NOURISHING
Derm on Call
Q.
I have adult acne, and the
medication I use makes my skin
dry and irritated. What can I do?
CHRISTINE PAGLIUCA, 58, BOSTON
A.
This is common, since adult
acne tends to be concentrated
around the neck and jawline,
where skin is thin and has
fewer oil glands, says New York
City dermatologist Hilary
Baldwin, M.D. Try her quick trick:
Apply a light moisturizer to your
skin before you smooth on
the acne product. The medica-
tion still penetrates, but the
lotion creates a thin barrier that
helps reduce irritation.
A Color to Cover
Every Blemish
No matter what youd like to keep under
cover (a pimple, dark circles), the Kryolan
Concealer Circle in Neutralizer ($29,
us.kryolan.com) has a x. Each concealer
blends into your skin (a tiny bit goes a long
way) to cancel out imperfections.
3
Dab this
beige over the
other shades to
customize
your coverage.
Use yellow under
your eyes to diminish
bluish dark circles.
Mask tiny
blue veins on
cheeks and around
your nose
with orange.
This red
restores a pink
glow to skin left
too matte by the
other colors.
Red spots disappear
underneath a thin
layer of green.
Pale lavender
wipes out
unwanted
yellow tones.
1. Japonesque
Mineral Face Brush
($27, Ulta)
2. Illamasqua
Concealer
Brush ($31,
bloomingdales.com)
3. Sephora
Collection Classic
Mini Mineral
Brush #45.5
($14, sephora.com)
4. Clinique
Blush Brush
($29, clinique.com)
BACTERIA-
FREE
BRUSHES
With bristles treated with
antibacterial compounds,
these applicators can
reduce your risk of
inflammation and redness.
But brushes wont banish
every bug, so wash yours
regularly, says Lawrence
Samuels, M.D., chief of
dermatology at St. Lukes
Hospital in St. Louis.
This term usually refers to items with ingredients that add moisture to
your hair or skin, explains cosmetic chemist Ron Robinson. To ensure
a product is delivering on its claim, scan the ingredient label for natural
oils (jojoba or argan) or botanicals like aloe, green tea, or mushroom.
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TRUE BEAUTY
66 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
2
1
Energizing
Orange
1. This scent can relieve
tension while elevating energy,
research shows. Calvin
Klein Endless Euphoria
Eau de Parfum Spray
($69 for 2.5 fl oz, Macys)
combines citrusy notes
of bergamot and mandarin
with violet and bamboo.
Stimulating Mint
2. A whiff of Jo Malone
London Rain Cologne in
White Jasmine & Mint
($120 for 3.4 fl oz, Saks Fifth
Avenue) can clear the mind.
Studies show minty aromas
boost concentration.
Calming
Lemongrass
3. The soft smell of lemongrass
helps you feel more peaceful,
says Amy Galper, executive
director of the New York
Institute of Aromatherapy.
Find it in Thymes Studio
Collection Jade Matcha
Cologne ($40 for 1.75 fl oz,
thymes.com), which is free
of parabens, sulfates,
and petrolatum.
Aroma Therapy
Spritz on one of these six fresh, new spring fragrances
and feel as good as you smell. BY JESSICA GIRDWAIN
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3
4
5
6
Sexy Cedarwood
4. Relaxing woodsy scents
get you in the mood, says
Galper. Cedarwood is the
base of Acqua di Parma
Ginepro di Sardegna Eau
de Toilette ($144 for
5 fl oz, Neiman Marcus).
Cheery Vanilla
5. Sweet smells like vanilla
may combat negativity,
according to a study in
Chemical Senses. Carlo
Pazolini IN RED Eau de
Parfum ($75 for 3.4 fl oz,
646-795-6321) mixes
the beloved bean with spicy
anise and fruity plum.
Stress-Busting
Florals
6. A mix of magnolia, rose,
and orange blossom, Elie
Saab LEau Couture Eau
de Toilette ($97 for 3 fl oz,
Bloomingdales) can help
you put on a happy face.
Floral aromas contain linalool,
a fragrant alcohol that can
lower your levels of the
stress hormone cortisol.

I WILL NEVER
CHOOSE
BETWEEN
UV PROTECTION
AND BEAUTY
AGAIN
To help drive awareness, Olay is donating to The Skin Cancer Foundation.
HILLARY FOGELSON
SKIN CANCER SURVIVOR
Introducing new Olay
Total Eects SPF 30 with
SolaSheer Technology.
TM

Its UVA/UVB protection
and anti-aging in one.
Youthful skin with a mission.
Share Hillarys story, and
yours, at Olaystories.com.

2
0
1
4

P
&
G
30
TM

DOCTOROZMAG.COM 69
Looking your best isnt
just about whats on the
surface. Its about letting the
healthiest, most confident
you shine through. But
sometimes the little signs
of aging can put a wrinkle in
your plans. Thats where this
comprehensive guide comes
in. From the latest research on
sun protection to a primer on
proven skin rejuvenators, all
the information you need to
put your freshest face forward
is right here. Turn the page to
get started. Ticktock, what are
you waiting for?
Ageless Beauty
PHOTOGRAPHED BY SERGIO KURHAJEC
TRUE BEAUTY
THE GOOD LIFE
REPORT
Your Stop
-
Time
Guide to

70 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
On your next trip to the drugstore, be
sure to make a pit stop in the sunscreen
aisle. Using SPF daily is the most important
thing you can do for your skin. In fact,
men and women who religiously slather it
on are significantly less likely to experience
wrinkling and age spots than those who
only use sunscreen sporadically. Thats
no surprise, since exposure to ultraviolet
rays (both UVA and UVB) has been shown
to break down the proteins collagen and
elastin, which plump your skin and make
it more springy. Plus, the sun revs up your
bodys production of the pigment melanin,
which can cause discoloration, explains
dermatologist Mona Gohara, M.D.,of the
Yale School of Medicine. Protect yourself
with these expert tips.
BY BARBARA BRODY
Stay Young with
Sun Smarts
DAILY SUNSCREEN STARS
LIGHTWEIGHT
PROTECTION
Coppertone
ClearlySheer
for Sunny Days
Spray SPF 30 ($10,
drugstores) is a fine
mist with a delicate
coconut scent thats
ideal for use from
the neck down.
LUXURIOUS LIQUID
An almost watery
consistency makes
Amarte Ultra
Veil Ultra Light
Sunscreen Fluid with
Broad Spectrum
SPF 50+ ($45,
amarteskincare
.com) easy to smooth
onto your face.
GENTLE BLOCKER
Made with titanium
dioxide and zinc
oxide, Hang Ten
Mineral Sport SPF
30 Sunscreen ($13,
hangtensunscreen
.com) contains no
chemical fragrances
or sunscreens and is
paraben-free.
OIL-FREE MOISTURE
Hawaiian Tropic
Silk Hydration SPF
30 Face Lotion
Sunscreen ($9,
walmart.com)
wont clog pores,
and it promises
to keep skin
moisturized for up
to 12 hours.
Sunscreen
Step-by-Step
1. LOOK FOR THE
TWO KEY INGREDIENTS
Zinc oxide and avobenzone
are the only ones proven
to filter out UVA rays, says
dermatologist Frank Wang,
M.D., of the University of
Michigan, Ann Arbor.
3. GET GOOD COVERAGE
Heading to the beach? Use a
dollop of sunscreen the size of
a golf ball, says Gohara. If you
have a spray, hold it an inch or
two away from your skin and
spritz each spot for one to two
seconds (the area should look
damp). Reapply every two hours.
2. APPLY EARLY
Chemical sunscreens like
avobenzone and oxybenzone
need 30 minutes to be absorbed
before they can do their job.
Your skin takes a beating
from ultraviolet rays even
when its cloudy, youre
inside near a window, or
youre driving (glass doesnt
generally filter out UVA
light, which is linked to
wrinkles and spots). Some
more protection pointers:
AGELESS BEAUTY
PREVENTION
THE GOOD LIFE REPORT
Use this
much sunscreen
when you head
to the beach.
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DOCTOROZMAG.COM 71
TRUE BEAUTY
SPF
FAQs
IS A HIGHER SPF WORTH IT?
Most derms say SPF 30 is
sufficient, but one study
found that using SPF 70 or
higher may compensate if you
skimp on the sunscreen or
forget to reapply.
ARE MINERAL
SUNSCREENS GENTLER?
Mineral blockers such as zinc
oxide and titanium dioxide
do tend to be less irritating
on sensitive skin. Bonus:
They start working the very
moment you put them on.
IS IT EVER OK TO USE
EXPIRED SUNSCREEN?
A product starts degrading
after the expiration date,
so dont bank on getting the
level of protection on the
bottle. But its better than
nothing, notes Gohara. if the
color, texture, or scent seems
off or if its a year past the
expiration date, toss it.
5 WAYS TO KEEP YOUR BODY YOUNG BY RICHARD LALIBERTE
TIP
Age-related sun
damage happens
fast: Just two
hours outside is
enough to stimulate
the enzymes
that break
down collagen.
Fend off stress. It ups your risk of
developing problems like heart attacks,
stroke, and cancer that take years off
your life. Proven stress-busters include
meditation and deep breathing.
Minimize bone loss. Weight-bearing
exercises such as walking, running, and
lifting weights shore up bones that
naturally become weaker over the years.
Feed your immune system. Fruits
and veggies (citrus, bell peppers) plus
beans and lentils are good sources of
vitamins A and C, iron, and zincall of
which help you fight off infections, heal
injuries, and recover from surgeries.
Give your DNA some TLC. Snippets
of DNA called telomeres that cap
the ends of your chromosomes get
shorter with age. One study found
that eating a low-fat, plant-based diet,
walking regularly, and reducing stress
boosted the activity of an enzyme that
counteracts telomere shortening.
Track your sleep. Getting the right
amount of zs restores the body
and may reduce your risk of obesity and
related conditions that age you.
People with fair
complexions
have less
pigment in their
skin, so they
tend to burn
faster.
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72 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
1. LINE SOFTENERS...
RETINOIDS These vitamin A
derivatives, which include
prescriptions like Retin-A
as well as over-the-counter
retinols, stimulate collagen
production and skin cell
turnover to smooth fine lines
and furrows. The prescription
lotions are strongerand
are the only ones FDA-
approved to treat wrinkles,
explains dermatologist Sonia
Badreshia-Bansal, M.D., of the
University of California, San
Francisco. But retinol products
like RoC Retinol Correxion
Deep Wrinkle Serum ($24,
Walgreens) can also work. Both
a 1.1% retinol and a 0.025%
5
1
2
3
4
Some high-priced anti-aging creams contain ingredients youd need a chemistry book
to make sense of. Others feature strange stuff like snake venom, nightingale
droppings, and whale poopyup, its a thing, and its called ambergris. You want the
ones that really work, so let this handy crib sheet be your guide. These superstar
ingredients are proven to deliver. BY STACEY COLINO
The Top
Five Age Erasers
AGELESS BEAUTY
TREATMENT
THE GOOD LIFE REPORT
functioning properly, explains
dermatologist Doris Day, M.D.,
of New York University. When
people used a niacinamide
moisturizer twice a day, their
skin was more hydrated and
less red, found U.K. research.
One option: Olay Total Effects
Moisturizer + Serum Duo with
SPF 15 ($25.50, drugstores).
4. DULLNESS FIGHTERS...
ALPHA-HYDROXY ACIDS
AHAs, which include glycolic
and lactic acid, slough away
dead skin cells to brighten
your complexion and make it
smoother. OTC formulations
of less than 10%, like Avon
Anew Clinical Advanced
Retexturizing Peel ($25,
avon .com), are a good choice
for fine lines. Derms often
prescribe 20% to 30% creams
for deeper wrinkles and scars.

5. DARK SPOT DESTROYER...
HYDROQUINONE This
ingredient lightens skin
by decreasing melanin
production and breaking up
existing pigment, explains
Gilbert. When people used a
combo of 4% hydroquinone
the percentage in prescription
products like Tri-Luma
and 0.15% retinol twice a
day, their spots were lighter
and smaller, found Columbia
University research. But
even OTC products with 2%,
like MD Complete Anti-Aging
Dark Spot Remover ($40,
target.com), can work on less
severe spots.
weeks. Vitamin C degrades
easily, so be vigilant about
storing your cream in a
cool, dark environment,
says dermatologist Erin
Gilbert, M.D., Ph.D.,of
SUNY Downstate Medical
Center in Brooklyn. Try
Aveeno Positively Ageless
Resurfacing Scrub with
Vitamin C ($9, drugstores).
3. REDNESS REDUCER...
NIACINAMIDE This topical
form of vitamin B3 calms
skin by slowing the decline
of enzymes that keep
your outermost layer
prescription retinoid (tretinoin)
greatly improved skin tone and
firmness in one study.
2. SKIN BRIGHTENER...
VITAMIN C Lotions, serums,
and scrubs containing this
vitamin relax fine lines and
even out skin tone by amping
up collagen and elastin
production and reducing
free radical damage. With
twice-daily use, youll notice
a change in as little as four
J
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DOCTOROZMAG.COM 73
TRUE BEAUTY
Wrinkle-fighting
ingredients can
be harsh, so
start with a lower
concentration
to minimize
irritation.
BREAK THESE
SKIN-AGING
HABITS
Cool News
About Collagen
Believe it or not, collagen
isnt found just in your
skin; it also calls your
bones and muscles home,
and 28 different types
have been identified. The
most common forms in your
skin are types I and III. Both
are important, but type III,
the stronger, more resilient
one, is more prevalent in
younger people. Thats
why a plethora of collagen-
containing products are
now available, some claiming
to target the production
of collagen III to rejuvenate
your complexion. At the
very least, theyll leave
your skin supple and
moisturized, says
dermatologist Day. One
way to boost collagen
production is by feasting on
foods like lentils, fish, dairy,
gelatin, cabbage, and soy
(which, combined, are rich in
the amino acids threonine
and proline), explains
dermatologist Gilbert.
Its an essential building
block of a healthy, youthful-
looking complexion. How
familiar are you with this
plumping protein?
Getting too sweet
Long-term consumption
of fructose (a type of
sugar) is associated with
lower levels of collagen,
shows research in the
Journal of Nutrition.
Frowning If you make
that face for too long
it really will stay that
way. Grimacing often
increases wrinkling, says
Fredric Brandt, M.D., a
cosmetic dermatologist
in New York City.
Drinking through a
straw Like smoking,
constant sipping can
cause a puckering of
the lips that promotes
fine lines around the
mouth, notes New York
City dermatologist Ellen
Marmur, M.D.
Being a one-sided
sleeper People who
always snooze on the
same side of their body
are more likely to end
up with wrinkles around
their eyes, nose, and
mouth, found research.

74 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
The idea that properly
applied blush, foundation,
and lipstick can make
your skin appear youthful
isnt just common
senseits been proven
by science. Researchers
at Gettysburg College in
Pennsylvania found that
as the years go by, we
lose contrast between
our features and the
surrounding skin (our lips,
eyes, and brows get lighter;
our skin becomes darker).
Follow-up research found
that when scientists re-
created these contrasts
digitally (as you would
with makeup), subjects
were perceived as
younger-looking. These
pro tips can help you bring
out your best.
Plump and
Lift Cheeks
We lose fat in our cheeks
over time, causing them to
sag, and our cheekbones
which act like scaffolding
in our faceactually get
smaller as we age, says New
York City dermatologist
Ellen Marmur, M.D., of Mount
Sinais school of medicine.
The makeup fix: Dab cream
blush onto the tops of the
apples of your cheeks to help
them appear fuller, suggests
Kate Watson, makeup artist
for Too Faced Cosmetics.
Continue up toward your
temples, stopping where
your eyebrows end, which
visually lifts your entire face.
Open Up
Your Eyes
Curl lashes at the base,
middle, and tip, holding for
three seconds at each spot,
recommends New York City
makeup artist Stephanie
Flor. Then apply two coats of
waterproof black mascara,
and finish by running brown
eyeliner (its not as harsh as
black) across your top lash
line. On your bottom lash
line, begin at the outer edge
and line inward, stopping
at your pupil. Use a brush
to smudge the liner on the
outer corners of your top
and bottom lashesthis
creates an airbrushed
look that helps you appear
wide-eyed.
Your outer


Flatter
Your
Features
AGELESS BEAUTY
MAKEUP FIXES
THE GOOD LIFE REPORT
TIP
As a rule, liquid
and cream formulas
in blush, foundation,
and eye shadoware
better for mature skin.
They dont settle
into fine lines the way
powders can.
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DOCTOROZMAG.COM 75
FOR FACE Revlon Age
Defying Firming + Lifting
Makeup with SPF 15 (in 12
shades, $15, walgreens.com).
Get Smooth,
Clear Skin
Hydrate your face with
moisturizer first. Then
use a foundation brush
to apply a silicone-based
liquid foundation (medium
or full coverage) down the
center of your face, blending
outward to the jawbone
and hairline, recommends
Joanna Schlip, makeup artist
for Physicians Formula.
The silicone in the formula
will help to smooth out
your skins texture, and
the dense pigment masks
imperfections so you dont
have to cake it on, she says.
Fake
Fuller Lips
Over time, sun damage saps
collagen in your lips as it
does in the rest of the face,
explains Marmur. Give yours
a boost with this technique
from Elizabeth Arden
makeup artist Rebecca
Restrepo: Line lips with a
nude lip liner to prevent
lipstick from bleeding into
the lines around your mouth.
Create a soft line using the
side of the liners tip, so the
product bleeds onto your
lips and acts as a primer for
your lipstick. Apply a bright
shade and finish with a dab
of clear gloss in the center
of your bottom lipits the
fullest partto create the
illusion of plumpness.
FOR CHEEKS Mehron Cheek
Cream in Pink Coral (top, $8,
mehron.com). Too Faced Full
Bloom Cheek & Lip Cream Color
in Sweet Pea ($21, ulta.com).
FOR EYES UBU Boom Boom
Blink Curved Eyelash Curler
($8, amazon.com).
FOR LIPS Elizabeth Arden
Beautiful Color Moisturizing
Lipstick in Tropicoral (front) and
Pink Pink ($25 each, Macys).
r appearance is one of the best
barometers of inner health. DR. OZ

New Ways
to Get
Glowing
TRUE BEAUTY

76 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
TRUE BEAUTY
Help Hair Bounce Back
Hair doesnt wrinkleand it doesnt start forgetting things or telling the
same story over and over. You may notice it turning gray, but thats just one
of a handful of shifts that happen over time. After age 40, there may be big
changes in the texture, thickness, and strength of your hair, says Anthony
Oro, M.D., Ph.D., a professor of dermatology at the Stanford University
School of Medicine. Try this strand-saving advice. BY HANNAH MORRILL
Four Hair
Headaches
Solved!
COARSENESS Your hair feels
silky when the scales that form
a protective shell around each
strand, called the cuticle, are
lying flat like shingles, says
Alan Bauman, M.D., of Bauman
Medical Group in Boca Raton,
FL. Over time, those scales can
become thinner, misshapen, or
raised. Using a gentle sulfate-
free shampoo and keratin
conditioner may help.
BRITTLENESS As the cuticle
thins, hair becomes more
prone to breakage. Wet hair
is most vulnerable, so de-
tangle conditioner-drenched
strands with a comb in the
shower. Microfiber towels like
DevaCurl Deva Towel ($12,
devachansalon.com) wont tug
and break strands like cotton.
THINNING Hormonal
shifts make follicles
produce thinner hair,
says Oro. The right
cut helps: Keep ends
blunt to visually
create bulk, says Mark
Townsend, of the Sally
Hershberger Salon in
New York City. Add
volume with products
like Charles Worthington Salon
At-Home Volume & Bounce
Instant Amplifying Volume
Treatment ($24, target.com).
AGELESS BEAUTY
HAIR CARE
THE GOOD LIFE REPORT
DRYNESS Hormones are the
main culprits here, too. After
menopause, follicles produce
significantly less oil, says
Desmond J. Tobin,
Ph.D., a professor
of cell biology at
the University of
Bradford in the U.K.
Try a treatment like
Clear Scalp & Hair
Intense Hydration
Deep Hydrating
Treatment Mask
($5, drugstores).
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Where will color take you?
Ask Sherwin-Williams and discover a new world of color with
the very best paint. Visit a store or sherwin-williams.com/color.

DOCTOROZMAG.COM 79
heres no better hue than blue when youre seeking serenityor a
feeling of strength. The worlds favorite color is as dreamy as it is
powerful. People use words like serene, tranquil, dependable, and
constant to describe blue, says Leatrice Eiseman, executive director
of the Pantone Color Institute, which has conducted decades of
studies on how color influences the way we think and feel. We
react to color mainly based on what we see in nature: Though the
plains flood and the earth shakes, the blue sky above has never
fallen. Turn the page for smart, soulful new takes on the blues.
Get a Lift From
True Blue
It fills the skies and the oceans, and this calming
color can expand your horizons, too.

Blue
Morpho
butterflies
get their
color from
scales that
reflect
light.
MIND+
MOOD
Lupita Nyongo
said the sky
blue of her
Oscar gown
reminded her
of home,
of Nairobi.

MIND+MOOD
80 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
We associate blue with freedom and openness, which can
BLUE JEANS
The iconic denim pants you love to kick back in
were born when Levi Strauss received a patent
for reinforcing trousers with rivets in 1873, but
the material that jeans are made of was inspired
by a fabric first created in France, probably
during the Middle Ages. Defined by a twill
weave, often using indigo and white yarns, it was
originally called serge de Nmes (hence the name
denim), after the city where it was woven. The
indigo attaches to the cloths threads, and when
the dyes molecules are removed in the wash, they
take bits of the threads with them, eventually
giving jeans their soft feel and worn-in look.
THE FACEBOOK LOGO
More than a billion users see the sites distinctive
logowhite type against a blue backdropwhen
they log on. Facebook founder Mark Zuckerberg
chose blue because he has trouble distinguishing
between red and green, a condition mostly found
in males (8% suffer from it). Blue is the richest
color for me, he said in 2010. I can see all of blue.
BLUE M&Ms
More proof that blue is the most popular color:
In 1995, Americans were asked to vote for a
replacement for drab tan M&Ms. Their choices:
blue, pink, or purple. When blue won the contest,
the story was featured on network news
and late-night talk showsNew York Citys
Empire State Building was even lit up in blue to
celebrate the new shade.
Why Are
They Blue?
Free Your Mind
When youre trying to come up with
new ideas, blue helps, says Ravi
Mehta, Ph.D., an assistant professor
at the University of Illinois at Urbana-
Champaign. In a 2009 study coauthored
by Mehta, people who worked against
blue backgrounds scored better on
tests that required imagination and
inventiveness. (Study subjects who
worked against red backgrounds
excelled at more detailed work.)
Unconsciously, we associate blue with
freedom and openness, says Mehta,
which can lead to more creativity.
Henri Matisses Icarus (1947) shows the
mythic figure against a starry night sky.
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n lead to more creativity. Ravi Mehta, Ph.D.
Feed your
brain and heart
Blueberries are low in calories, high in
vitamin C, and an antioxidant powerhouse in the fruit and
vegetable kingdom. Research shows two more benefits:
They can help keep your brain young. Eating one to two
cups of blueberries daily can prevent, even reverse, some of
the negative changes in aging brains. The compounds in
blueberries seem to boost our brains ability to make more
neurons, cells that send information, says Barbara
Shukitt-Hale, Ph.D., a USDA research psychologist.
They strengthen the female heart. One and a half cups
per week may slash a womans risk of heart attack
by as much as 34%, according to a study in
Circulation, the journal of the American
Heart Association.
Use blue in a room to add...
INTIMACY Darker shades,
such as cobalt, absorb light and
make a room feel cozy, says
interior designer Jamie Drake,
known for his use of bold colors
(including on the walls in the photo
above). When choosing paint in
these intense hues, look for a finish
with a bit of shine, like lacquer or
eggshell. The glow will help your
room seem bigger, notes Drake.
FLATTERY Sky blue casts a
fresh light on you, like youre at the
beach, so its ideal for bedrooms
and living rooms, says star
interior designer Mario Buatta,
who decorated Blair House,
the official White House guest
residence in Washington, D.C.
HEIGHT Pale blue is a great
fix for low ceilings, says Drake.
The color mimics the sky and
fresh airand reflects light. The
placement of color on the ceiling
draws your eye upward, giving the
illusion of more height.
Bring Wonder
to our Walls
1 2 3
4 5 6
Quiz: Whos Behind
Those Blue Eyes?
Everyone with blue eyesa genetic mutation that
occurred 6,000 to 10,000 years agoshares a
single common ancestor, says a University of Copenhagen
study. Match these peepers with their A-list owners:
Jennifer Aniston, Leonardo DiCaprio, Grace Kelly,
Nicole Kidman, Paul Newman, and Frank Sinatra.
1 . N e w m a n 2 . K e l l y 3 . S i n a t r a 4 . K i d m a n 5 . A n i s t o n 6 . D i C a p r i o
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82 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
MIND+MOOD
The 10-Second
y swim teacher was one of the
toughest in my high school. She was also, in the end, the
best coach I ever had. We had to swim the entire length of
the pool in an impossibly few number of breaths. It felt
like a class in suffocation, not swimminguntil one day,
suddenly, I was gliding through the water like a fish, filled
with a sense of grace that transformed not only my sense
of my body but also my whole outlook on high school.
In the pool, fewer breaths led to more efficiency, focus,
and calm. Paying closer attention to your breathing can
help on dry land, too, especially since many of us spend
our days breathing too quickly and too shallowly. The
good news is that it takes only a few simple steps to start
breathing more effectively and gain a host of benefits.
There is a tremendous connection between respiration
and our emotions, says Ralph Potkin, M.D., a pulmonary
specialist who helped illusionist David Blaine break the
world record for breath holding (17 minutes and four
seconds) in 2008. Breathing properly can help you relax,
sleep, feel more positive, and reduce depression.
Better breathing can also help you lower blood pressure,
improve heart health, fight chronic disease, ease stress
and even slow the aging process, according to recent
studies from Harvard Medical School, Columbia
University, Duke University, and UCLA. (See What
Breathing Can Do for You, page 84.) The bottom line:
Breathing slowly and deeply is one of the simplest, most
effective ways to boost your mental and physical health,
and you can tap its stress-busting, mood-lifting benefits
anytime, anywhere, at any age.
You do it reflexively, thousands of
times every day. But when you take
a moment to focus on it, just breathing
can transform the way you feel.
BY EVE CONANT
How to Get Started
Standor situp straight.
Poor posture is the biggest cause of ineffective breathing
in most people, says Loren Fishman, M.D., medical
director of Manhattan Physical Medicine & Rehabilitation
in New York City. Office desk chairs are often the
culprits, he says, since their backs tend to slope forward,
which means its hard to keep your spine straight. The
important thing is to be as vertical as possible, which
helps you use your lungs more efficiently, says Potkin.
When sitting, keep your feet on the floor and relax your
shoulders. When standing, keep your weight primarily
on the balls of your feet, keep your shoulders pulled back,
and tuck your stomach in.

Breathe deeply from your belly.
The diaphragm, the muscle at the bottom of your rib
cage, should be the piston driving your breath, says
Bohdan Pichurko, M.D., a pulmonologist and director of
Cleveland Clinics Pulmonary Function Testing
Laboratories. The other muscles we use in breathing
on the neck and shoulders and between the ribstire
quickly and dont deliver air as effectively to the base of
the lungs, where its best absorbed. As a result, you
experience puppy-dog breathingshort, rapid, shallow
PHOTOGRAPHED BY DAN SAELINGER
M


84 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
MIND+MOOD
breaths leading to fatigue, anxiety, and panic. To avoid
this, it helps to inhale and exhale through your nose,
which also forces you to slow your breathing.
If youre not sure how to breathe from your diaphragm,
try this exercise that Pichurko uses with his patients:
Seated or standing, place your hand on your belly button
and watch it as you breathe. Your hand should be pushed
out by your abdomen as you inhale if youre breathing
correctly. If your hand remains still, youre breathing too
high up in your chest. Gently pressing your hand on your
belly will help you ensure that your breathing is coming
from the diaphragm. It will feel artificial initially, but to
make it easier you can do it while lying on your back at
first, Pichurko says. Once you feel comfortable with this
exercise, you can even do it while walking or performing
some light task. Its a great way of retraining your body until
you can breathe properly without the hand for guidance.
Breathing for Your Health
Most of us breathe between eight and 16 times a minute,
which is a perfectly healthy pace. But slow breathing
exercises, even a few times a week, can bring major health
and psychological benefits. Six breaths a minute may be
the best rate for relaxation, says Frederick Muench, Ph.D.,
an assistant professor of psychology at Columbia
University Medical Center. Thats one inhale and exhale
about every 10 seconds, which puts you in an ideal state:
calm but still alert.
Heres how to get there:

Breathe deeply and

slowly for 15 to 20 minutes
You should aim for six breaths a minute, but any pace
thats slower than your usual breathing will yield
benefits, Muench says. Though it helps if youre in a quiet
place without distractions, you can do this when youre
sitting on a plane, in the middle of a crazy workday, or
while walking the dog. Again, the first few times you try
this exercise, consider lying on the floor, making sure that
your belly is free to rise and fall without being cramped
by clothing or poor posture.
Repeat this exercise three or
more times a week
The more often you set aside 15 to 20 minutes to breathe
slowly and deeply, the more youll benefit, and the easier
the practice will become.
Think you dont have time? Even a minute or two of
slower, deeper breathing can relieve stress, and you can
do it anywhere. Especially if you have a high-pressure,
anxiety-filled event coming up (a presentation at work,
a loaded conversation with your daughter, or even a
physically challenging task), start focusing on your
breathing before it happensdont wait for the stress-
inducing situation to arrive.
The Deeper Benefits of Breathing
Turns out this concentration on slower, more effective
breathing is the crucial common denominator in a wide
variety of groundbreaking studies on how people achieve
physical, mental, even spiritual well-being. Here, more
proven benefits.
Reduce anxiety
Deep breathing and meditation can help fight stress-
related disorders like anxiety, depression, heart attacks,
strokes, irritable bowel syndrome, infertility, and
insomniato name just a few, says cardiologist Herbert
Benson, M.D., Mind Body Professor of Medicine at
Harvard Medical School. Multiple studies at major
universities have documented the benefits of breathing
and other relaxation techniques for problems ranging
from adolescent angst to shell shock. Survivors of 9/11
and the 2004 tsunami in Asia, for instance, have been
treated for anxiety and post-traumatic stress disorder
using breathing techniques.
Find focus
Both rosary prayers and yoga mantras were found to
have striking and powerful positive effects on heart
rhythms and blood pressure, because these practices
slow breathing to about six times per minute, according
to research published in the British Medical Journal. In
fact, slow breathing techniques are used in essentially
every spiritual tradition to achieve deeper states of prayer,
meditation, and contemplation, says Al Lee, co-author
of the book Perfect Breathing.
Fight pain
When women with fibromyalgia breathed at half their
normal rate, their stress and pain lifted, according to
a 2010 study published in the journal Pain. And elderly
people with chronic lower-back pain benefited from
mindfulness meditation, which includes exercises that
DR. OZ TIP
Deep breathing slows down the world
around you and calms the chaos. I learned
that trick in the operating room, but
it works in a meeting, in a conversation,
in a moment with a teacher.


86 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
MIND+MOOD
focus attention on breathing. The result, according to a
2008 study in the Journal of Pain : less discomfort and
improved attention, sleep, well-being, and quality of life.
Prevent disease
Relaxation boosts genes that control inflammation,
strengthen the immune system, and prevent diabetes,
according to Bensons 2008 and 2013 studies published in
the journal PLoS One.
COUNT YOUR
EXHALES
This simple Japanese
technique, called
Susokukanor Zen
Breath Counting
focuses your energy
on your breath, helping
you concentrate
and relax. If you get
distracted and lose
count, just start over
from the number 1.
Try this exercise for 10
continuous minutes.
Boost your workout
Mountain climbers have used deep breathing to prevent
altitude sickness, which occurs when you cant get
enough oxygen. Slowing the breathand your
heart ratehelps oxygen work more efficiently,
saturating your cells like water seeping into a sponge.
So go aheadtake a deep breath and let David Blaine
know hes not the only one who appreciates the bliss
deep breathing can bring.
5 Ways to Try
Deep Breathing
Close your eyes, pinch your nose, pucker up. Explore your
inhale/exhale with these fresh, surprising techniques.
ALTERNATE
NOSTRILS
In Nadi Shodhana, a
yogic practice from
India, you press your
right thumb gently
against your right
nostril, then breathe
in through your left
nostril. Release the
thumb, close your left
nostril with your right
ring finger, then breathe
out through your right
nostril. Repeat this
process, inhaling on
one side, switching
your finger placement,
and exhaling through
the other side as you
alternate nostrils. Try
this 3 to 5 times for a
calming effect.
PURSE
YOUR LIPS
Using your diaphragm,
breathe in through your
mouth, then pucker up,
as if about to kiss, and
expel the oxygen from
your lungs through a
pinhole opening in your
lips, says Ed Viesturs,
a mountaineer who has
climbed Mt. Everest
seven times. Viesturs
used slow breathing
techniques to preserve
oxygen in the thin
air. This delays airs
release, giving your
body more time to
absorb oxygen, he
says. When facing an
obstaclewhether its
a mountain peak or a
long set of stairsstart
deep breathing before
you reach it.
BEND AND
BREATHE
Try this exercise from
Nancy Zi, author of The
Art of Breathing and a
practitioner of qigong,
a Chinese discipline
that blends breathing
techniques with
philosophy, martial
arts, and meditation.
Bend forward from
the waist as far as
you comfortably can,
place your hands on
your lower back, and
inhale. Think of the
circumference of your
abdomen as a blossom
opening and closing
with each breath, says
Zi. Let your tongue
loosen toward your
upper front teeth, to
relax your respiratory
muscles.
DOUBLE YOUR
EXHALE TIME
Close your eyes and
breathe in to a count
of 2 through your
nose, then exhale
through your nose
to a count of 4, says
rehabilitation specialist
Loren Fishman, M.D.
Do that 3 times, rest,
then do it again. Sit or
stand up straight for
this experience, so that
your ears, shoulders,
hips, and ankles are
aligned. After youve
tried this relaxing
technique a few times,
stop counting and
continue the practice
for as long as you like.
I
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88 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
MIND+MOOD
Power-
Boosting Boots
Im an introvert, so
negotiating in the office
and running meetings
dont come naturally to
me. On days when I have
to lead presentations
or approach potential
clients, I put on a pair of
lucky brown leather
boots. They make me feel
confident, like people
can hear me coming
and should watch out.
Becky Torbochkin, 31,
software designer
The Real Power of
LUCKY
CHARMS
Theres a reason people have believed in
talismansfrom ancient scarabs to fuzzy rabbits
feetfor thousands of years. They may actually
train your brain to create your own good luck.
When you repeat an action over time, like jingling
a lucky coin, it changes the activity of habit-
related neurons, says Ann M. Graybiel, Ph.D., a
neuroscientist at MIT. The repetitions can light up
the brain region associated with pleasure, which
might make you calmer and primed to do your best
at whatever lies ahead. Check out these quirky
totems and let them inspire you to discover your
own recipe for a charmed life. Alice Oglethorpe
A Pocketful
of Calm
I carry several lucky charms in
my pocket, including a seashell
my daughter picked up on
the beach, a glass ladybug I
found on a train, and a couple of
marbles. My mind and my
hands fidget a lot; when I have
to focus for an important
appointment, its very calming
for me to touch them and
hold them. They really help me
settle my thoughts.
Sarah Litt Cole, 43,
jewelry designer
DR. OZS LUCKY LAPIS
I keep a lapis lazuli stone on my
desk. I bought it in Turkey and let my son
believe he found it while we were
swimming. Its not that the stone has
inherent luck in itit reminds me of
how lucky I already am.

When I go to auditions,
I always wear the same pair
of red underwear, says actress
Suzette Banzo, 36. I like
having good-luck armor so
close to my body. Dr. Oz
confesses that surgeons often
throw away their underwear
if an operation doesnt go
well, and athletes have been
known to wear a special
pair of briefs for big games.
Not such a kooky idea:
Lucky underwear gives you a
boost of condence, says
Alex Lickerman, M.D.,
of the University of Chicago.
And nobody knows
about it but you.
Energizing Crystals
When I have to speak in front of a lot of people, I slip a quartz crystal
in my bra. I believe the quartz protects me from negative energy
and attracts positivity. I communicate better and radiate more
energy with it therelike Im ready for whatevers coming at me.
Cherie Corso, 50, entrepreneur
EVIL-ZAPPING EYE
A friend gave me a bracelet with an
evil eye, which is supposed to scare
off evil spirits; it never leaves
my wrist. If Im having a stressful
day, I add an evil-eye earring. It
definitely makes me feel protected.
Audrey Slater,
4
6, fashion editor
Your Sexy
Secret Weapon
Belly-Rubbing Buddha
My brother gave me a laughing Buddha doll years
ago. I rub its belly for really important things,
like when Im negotiating a deal, or when I tried out
for a small part in a local moviewhich I got!
Cat LeDevic, 5
7
, consultant
MAGIC
MONEY
My mother thought
all two-dollar bills
were lucky, and she
gave me one that
I keep in my wallet.
I ll admit the bill
makes me happy, and
Id be nervous if it
disappeared. I feel
its infused with
her spirit and the luck
she believed in.
Susie Felber,
4
2,
comedian/mom
PHOTOGRAPHED BY GREG BROOM


DOCTOROZMAG.COM 91
THE NOTEBOOK
ANNA KARENINA
W
MIND+MOOD
Why Your Guilty Pleasures
Are Good for You
What do five nights of burying your nose in The Help
and 30 minutes of laughing at Sofa Vergaras antics on
Modern Family have in common? They both offer a great
escapethats why it feels so indulgent to curl up with a
hilarious story or one that keeps you on the edge of your
seat. And the pros who create the movies and TV you love
are counting on that. As storytellers, we dont just want
you to watch, we want you to feel it, says Nancy Meyers,
writer and director of the Hollywood hits Somethings
Gotta Give and The Holiday. Our hope is that you get lost
in the story and in the characters problems, so youre
not thinking about what happened at work. And being
transported to another time and place isnt the only
benefit of great entertainment. A series of small but
provocative studies show that stories can change the way
you live and love. Turn the page to learn how.
True story: Your favorite movies, books, and TV shows can improve
everything from your friendships to your heart health. BY MADELINE BUXTON
ILLUSTRATIONS BY MASA
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MIND+MOOD
Root for an onscreen underdog
and feel hopeful for days
Katniss versus the Capitol. Rocky versus Apollo Creed. Its
no surprise that seeing the little guy (or gal) come out on
top can make you feel good. Need proof? Just watch
Working Girl again. But the boost of optimism you get isnt
fleetingit can linger as long as three days after youve
watched the underdog triumph, according to research
from the University of California, Santa Barbara. And that
feeling made the studys participants more hopeful and
more motivated toward pursuing their own goals
compared to those who watched a nature show or comedy.
Try The Pursuit of Happyness (used in the study), Seabiscuit,
The Full Monty, or Jerry Maguireor root for your favorite
contestant on The Voice, where everybodys an underdog.
Kick back with a laugh-out-loud
comedy to lower your stress
Bridesmaids may have you on the floor laughing, but it
also gives your body a heart-healthy jolt. People who
laughed at clips from comedies like Theres Something
About Mary in a small University of Maryland Medical
Center study experienced a decrease in stressthe kind
that can set off a domino effect. The chain reaction begins
when your brain releases endorphins, which cause the
muscles lining your blood vessels to expand, making it
easier for your heart to pump blood to the rest of your
body. Lighten your day and tune up your ticker with
one of Meyerss favorites, the 1960 Oscar winner The
Apartment, or kick back with reliably funny girls in Pitch
Perfect, Baby Mama, The Heat, or Miss Congeniality.
Turn on a tearjerker to feel
closer to people you love
Dont shy away from a drama because youre worried itll
be a downer on a Saturday night. Sure, you might shed
some tears during Titanic or Terms of Endearment, but
feeling heartbroken or even mourning a characters death
can leave you seeing your lifeand the people in itin a
better light. In an Ohio State University study, men and
women who watched the tragic love story Atonement
reported feeling more positive about their connections.
Because of the way tragedies focus on close relationships
and eternal love, people who watched them tended to
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think about their own relationshipsand
appreciate them, explains study author
Silvia Knobloch-Westerwick, Ph.D. Cry it
out with a heart wrencher like Love Story or
The Notebook, or head to theaters on June 6
for the movie version of John Greens
bestselling novel of young love and loss,
The Fault in Our Stars.
Read a novel to be a better friend
When you read, you dont realize that youre learning
lessons, says Ann Hood, bestselling author of The
Knitting Circle. But the characters can teach you how to
live. Both great works of literature and juicy romances
can improve any relationship by building your empathy
musclesresearch shows these reads increase your
ability to pick up on emotional cues and understand
more deeply how others are feeling. Its the perfect
excuse to become engrossed in one of Hoods recent
favorites, Alice Hoffmans The Museum of Extraordinary
Things, or in a new classic such as Water for Elephants,
The Invention of Wings, or Life of Pi.
Watch TV for an energy boost
If youre trying to motivate yourself to finish the days
household chores, plopping down in front of Sex and the
City reruns may seem like the last thing you should do.
But unwinding with characters you love could be just
what you need to gear up. Close relationships help you
achieve your goals, and positive interactions with friends
can be energizing, says researcher Jaye L. Derrick, Ph.D.,
of the University at Buffalo. Her study found that your
connections to TV characters you enjoy seeing can also
boost you. So catch up with your old friends on Friends,
and never feel guilty for falling prey to a Law & Order:
SVU marathon again.
When you do tai chi or meditate, the idea is to let
everything go. Thats what happens in a movie when
the lights go down. filmmaker Nancy Meyers
or training for a run. . .
TM

MIND+MOOD
1
2

8 Surprising Ways to
6
94 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
5
Add a pop of yellow
According to Hinduism, seven chakras run
through your body, each associated with a
color. Yellow corresponds to your third
chakra, which is linked to self-esteem,
says holistic ob-gyn Christiane
Northrup, M.D. Up your
positivity with lemon-
accented sneakers.
(Keds for Kate Spade
New York Pointer
Sneakers, $75,
katespade
.com)
Have a cup of tea
Brewing your morning pot of tea does more than just wake
you up. A small daily dose of cafeine may improve your motiva-
tion and self-esteem, research from Johns Hopkins University
School of Medicine shows. Steep, sipand walk out the door
ready to take over the world. (Terre dOc Japanese Genmacha
Green Tea, $19, beautyhabit.com)
Fake a fabulous tan
Many people tan because it makes them feel more confdent,
says Clay Routledge, Ph.D., an associate professor of psychol-
ogy at North Dakota State University. But the only safe tan
comes straight from a bottle. So get yours in the beauty aisle,
not at the beach. (From left: Victorias Secret Self-Tanning Tinted
Spray, Instant Bronzing Tinted Shimmer Lotion, and Beach Sexy
Bronze Instant Bronzing Gel, $15 each, Victorias Secret)
Go au naturel
Women in nude makeup
appear more trustworthy
and competent, says one
Harvard studyamplify
those traits in natural
tones. (From top, e.l.f. Studio
Moisturizing Lipstick in Party
in the Buf, $3, Target; Maybel-
line New York Color Sensation-
al The Bufs in Stormy Sahara,
$7.50, drugstores; Nuance
Salma Hayek Color Vibrance
Lipstick in Shimmering Nude,
$10, CVS; Este Lauder Pure
Color Envy Sculpting Lipstick in
Desirable, $30, esteelauder
.com; Face Stockholm Matte
Lipstick in Mauve, $22,
facestockholm.com) C
L
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DOCTOROZMAG.COM 95
3
Boost Your Condence
8
7
4
Touch wood
for balance
In Chinese medicine,
wood is linked to the liver,
the organ that stabilizes
your emotions, says Ann
Wang, Ph.D., of the Inte-
grative Medicine Center
in Ithaca, NY. Balanced
emotions, she adds,
strengthen self-esteem.
Make a confdent state-
ment with a wooden
necklace. (Mata Traders
Disc-y Business Necklace,
$28, modcloth.com)
Get oomph from your om
Yoga can increase self-acceptance, since it emphasizes view-
ing yourself in a nonjudgmental way, says Steriani Elavsky,
Ph.D., an assistant professor at Penn State who studies the
efects of exercise on feelings of self-worth. Boost your
practice with a bright mat and a fun tote. (Prana June Yoga Tote,
$80, and E.C.O. Yoga Mat, $48, prana.com)
Keep a journal of your wins
Putting pen to paper might seem old-school, but journaling
your accomplishmentsboth big and smallcan work wonders
on your self-worth, says motivation expert Heidi Grant Halvorson,
Ph.D., at Columbia Business School. (Rife Paper journals in Evelina,
Rose Botanical, and Jardin, $15 each, rifepaperco.com)
Smile, smile, smile
Go ahead, crack that winning
grin! When you genuinely smile,
you can actually switch on posi-
tive emotions about yourself
and lead others to think better
of you too, says Marianne
LaFrance, Ph.D., a professor of
psychology at Yale University.
Help your teeth shine extra-
bright with a whitening tooth-
paste. (Rembrandt Deeply White
+ Peroxide Fresh Mint Toothpaste,
$7.50, rembrandt.com)

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DOCTOROZMAG.COM 97
GOOD
EATING
3
Reasons
to
Love
Greens
Turn over a fresh leaf
every night of the week
with these family-
friendly recipes. You
wont hear anyone
complaining about
rabbit food.
1
Spinach
Its a source of
the brain-boosting
amino acid
tyrosine.
2
Bok Choy
A member of the
cabbage family, it
has sulfur-containing
compounds
that may fight
cancer.
RECIPES AND FOOD STYLING
BY SUSAN SPUNGEN
3
Kale
It has fatthe good
kind, omega-3s.
(Many other leafy
greens, like arugula
and collards,
do too.)
PHOTOGRAPHED BY CHRISTOPHER TESTANI
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98 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
Seared Salmon with Spring Saut
PREP TIME: 20 minutes COOK TIME: 15 minutes
1 bunch (about 1 lb) asparagus,
tough ends removed
1 cup packed flat-leaf parsley
cup packed mint leaves
cup plus 1 tsp extra-virgin
olive oil
1 tsp salt
4 6-oz skinless salmon fillets
tsp black pepper
1 tsp unsalted butter
1 large leek, white and light green
parts only, cut into -inch rings

1 bunch radishes, trimmed and
halved, quartered if large
5 oz snap peas, ends trimmed,
strings removed
head Boston lettuce, sliced into
-inch-thick ribbons, or 2 cups
baby spinach
Zest of 1 lemon
Heat oven to 350F. Slice each
asparagus spear into 3 equal pieces.
Puree parsley, mint, cup of the oil,
and tsp of the salt in a food processor.
Heat a nonstick ovenproof pan over
medium heat with tsp of the oil.
Season salmon with tsp of the salt
and tsp of the pepper. Place in pan,
skinned side up; cook until fish starts
to brown, about 3 minutes. Transfer
to oven without flipping; bake 6 to 8
minutes for medium.
Meanwhile, heat butter and remaining
1 tsp oil in a nonstick pan over medium
heat. Add leek and radishes; cook until
radishes are translucent and leeks are
soft, 4 to 6 minutes.
Add asparagus, snap peas, remaining
tsp salt, remaining tsp pepper,
and 2 Tbsp water; cook until crisp-
tender and bright green. Remove from
heat. Stir in lettuce or baby spinach.
Serve fish over vegetables. Top each
fillet with 1 tsp herb oil and lemon zest.
Makes 4 servings.
Each serving: 323 cal, 14 g fat (3 g saturated),
37 g protein, 11 g carb, 4 g sugar, 3 g fiber,
571 mg sodium, 82 mg cholesterol
DR. OZ TIP
I love salmon and eat
it at least twice a
week. I look for wildin
season through early
fallsince its typically
lower in saturated fat
than farmed. You could
also make this recipe
with a white fish or
chicken.
GOOD EATING

DOCTOROZMAG.COM 99
Kale Pizza
PREP TIME: 15 minutes
COOK TIME: 35 minutes
2 lbs frozen whole wheat pizza

dough, defrosted in fridge
4 oz pancetta or thick-cut bacon,
cubed
2 cloves garlic, cut into thick slivers
1 lb curly kale, stemmed and
chopped (11 cups)
12 tsp salt
Olive oil, for greasing baking sheets
1 16-oz jar pizza or marinara sauce
6 oz ricotta cheese (34 cup)
4 oz fontina cheese, cut into 12-inch
cubes (1 cup)
Red pepper flakes, for serving
Bring pizza dough to room
temperature. Heat oven to 450F.
Saut pancetta or bacon in a large
dry skillet over medium heat until
edges are just crisp and fat is mostly
rendered, 4 to 6 minutes. Drain on
paper towels. Remove all but 2 Tbsp
fat from skillet.
Saut garlic in skillet over medium
heat until golden, 1 to 2 minutes. Add
kale (be careful of any spattering) and
salt; cover and cook until wilted, 4 to
5 minutes. Remove from heat.
Cut dough into 4 equal pieces. Knead
each piece into a ball and oil lightly.
Lightly oil 2 heavy, dark baking sheets
and stretch dough balls into ovals,
placing 2 on each sheet.
Divide pizza or marinara sauce among
dough ovals, followed by dollops of
ricotta. Sprinkle with kale, then add
fontina and pancetta or bacon.
Bake 18 to 22 minutes until crust is
golden brown and cheese is melted.
To serve, cut each pizza in half and
top with red pepper flakes.
Makes 8 servings.
Each serving: 466 cal, 18 g fat (7 g saturated),
19 g protein, 60 g carb, 1 g sugar, 6 g fiber,
1,083 mg sodium, 37 mg cholesterol
MAKE YOUR
OWN DOUGH!
Get our easy recipe
a lower-sodium
option made with
whole wheat flour
at DoctorOzMag
.com/PizzaDough

100 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
GOOD EATING
Chicken and Green Veggie Stir-Fry
PREP TIME: 30 minutes COOK TIME: 25 minutes
3 cloves garlic
2 tsp grated fresh ginger
3 Tbsp low-sodium soy sauce
18 tsp salt
18 tsp pepper
1 lb boneless skinless chicken
breast, cut into strips
2 Tbsp plus 1 tsp canola oil
5 cups broccoli florets (from 1 lb
broccoli crowns)
8 oz green beans, trimmed and
halved (2 cups)
8 oz carrots, sliced at an angle into
-inch pieces
12 oz baby bok choy, light green
stalks removed and sliced
crosswise into -inch pieces,
leaves left whole
1 Tbsp minced jalapeo
3 scallions, sliced into 1-inch pieces
Tbsp rice wine vinegar
2 cups cooked brown rice, for serving
Grate garlic cloves, setting 1 aside.
Combine 2 grated garlic cloves with 1
tsp of the grated ginger, 1 Tbsp of the
soy sauce, and the salt and pepper in a
medium bowl. Toss with chicken strips
until coated.
Heat 1 Tbsp of the oil in a large skillet
or wok over medium-high heat, and
cook chicken until lightly browned on
all sides and no longer pink in middle,
3 to 5 minutes.
Transfer chicken to a plate and deglaze
skillet with 2 Tbsp water. Pour liquid
over chicken.
Add broccoli and cup water to skillet
over medium-high heat; cover and cook
3 minutes until bright green.
Uncover, add 2 tsp of the oil and the
green beans, and cook 4 to 5 minutes
until lightly browned and crisp-tender.
Transfer vegetables to plate with
chicken.
Add remaining 2 tsp oil to skillet, and
add carrots and bok choy stalks. Cook
4 to 5 minutes until lightly browned.
Add remaining 1 tsp grated ginger and
remaining 1 clove grated garlic and
cook 1 minute longer, until fragrant.
Reduce heat to medium and return all
of the cooked ingredients to skillet. Add
bok choy leaves, jalapeo, and scallions
and cook 1 minute longer.
Add remaining 2 Tbsp soy sauce,
1 Tbsp water, and the rice wine
vinegar. Stir to combine and cook
until heated through, 3 minutes
more. Serve with brown rice.
Makes 4 servings.
Each serving: 402 cal, 13 g fat
(2 g saturated), 33 g protein,
42 g carb, 6 g sugar,
9 g fiber, 729 mg sodium,
73 mg cholesterol
SAVE TIME!
If you marinate
the chicken with bottled
ginger-soy marinade,
you can grate 1 clove of
garlic instead of 3, omit
the next 4 ingredients,
and skip the first
cooking step.

CONSUMER: Coupon may not be transferred, sold, altered or copied. Limit one coupon per purchase. Offer void if these conditions are
violated. Consumer is responsible for any sales tax. RETAILER: J.R. Carlson Laboratories, Inc. will reimburse you for the face value of this
coupon plus $0.08 handling when accepted and submitted in accordance with our Coupon Redemption Policy (copy available upon request
[copy available at www.carlsonlabs.com]). Retailers send to J.R. Carlson Laboratories, Inc., Coupon Redemption Department, 600 W. University
Drive, Arlington Heights, IL 60004. Valid only in USA and Canada. Void if transferred, copied, altered or not properly redeemed. Void where
taxed, restricted or prohibited by law. Proof of purchase may be required. Cash value 1/1000 of one cent. 2014 J.R. Carlson Laboratories, Inc.
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102 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
GOOD EATING
RAW KALE SALAD
Remove the stems, then stack
and roll up leaves like a cigar.
Cut into strips to make ribbons.
Toss with toasted almonds,
grated parmesan, and lemon
vinaigrette. Or add ribbons to a
green salad.
STEALTH KALE
Keep a stash of kale in your
crisper so that you can
quickly chop it and add it to
a host of different dishes. Try
sneaking kale into soups and
pastas, or saut it in a little
olive oil and stir into mashed
potatoes.
Whats one serving of greens?
If youre wondering how much to chop, adults
should get 2 to 3 cups of veggies every day, according to
the USDA. But leafy greens, like the kale here, are a
special case. Because they shrink down when they cook,
a serving (a cup) is considered either 2 cups raw or
1 cup cooked. Its easy to get more greens into your day
with the quick kale recipes below.
KALE SCRAMBLED EGGS
Saut a handful of thinly sliced
kale leaves in a little olive oil
over medium heat for about
5 minutes, until wilted. Add
beaten eggs (and maybe some
cheese) to the pan to make
scrambled eggs.
KALE CHIPS
Tear the leaves from 1 small
bunch of kale, lightly coat with
olive oil, and sprinkle with sea
salt and any spices you like,
such as chipotle powder. Roast
at 300F on a baking sheet
for 15 minutes or until crispy,
stirring once or twice.

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With the new Minute Multi-Grain Medley, you can create a wholesome breakfast
in just 10 minutes. The blend of 4 gluten-free, 100% whole grains, including brown,
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prep. For all the ways to love Minute Rice, and to get the 4 Grain Berries and
Yogurt recipe, visit minuterice.com. We can help.
E A S Y T O M A K E E A S Y T O
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DOCTOROZMAG.COM 105
GOOD EATING
Superfood
Smoothies
Whip up an easy, portable meal in a glass
with nutritious add-ons like almonds and
berriesin 10 minutes or less.
Microwave
frozen fruit for
10 seconds to
soften it a bit
before blending.
Toss hard
ingredients like
nuts into the
blender first
so theyre closest
to the blades.
DR. OZ TIP
Like lots of Americans,
I eat breakfast on the
runId rather sleep the
extra half hour. Smoothies
are a great morning
option: Theyre quick, and
you can make a batch
for the whole family
at once.
RECIPES AND FOOD STYLING
BY SUSAN SPUNGEN
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PHOTOGRAPHED BY TRAVIS RATHBONE

106 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
GOOD EATING
Morning Boost
PREP TIME: 10 minutes
cup quick-cooking rolled oats
cup coconut water
1 small ripe banana, sliced
1 cups frozen strawberries
34 cup low-fat plain Greek yogurt
tsp vanilla extract
1 tsp honey
tsp ground cinnamon
Stir together oats and coconut water in
a small bowl. Let stand 5 minutes.
Place the oat mixture in a blender,
followed by the banana, strawberries,
yogurt, vanilla, honey, and cinnamon.
Blend until smooth.
Makes 2 servings.
Each serving: 263 cal, 4 g fat (1 g saturated),
13 g protein, 47 g carb, 21 g sugar, 6 g fiber,
43 mg sodium, 5 mg cholesterol
Afternoon Energy
PREP TIME: 5 minutes
2 Tbsp raw almonds
34 cup frozen mango
1 cup frozen blueberries
1 cup low-fat plain Greek yogurt
12 cup pomegranate juice
14 cup low-fat milk
Place the almonds in a blender
followed by the mango, blueberries,
yogurt, pomegranate juice, and milk.
Blend until smooth.
Makes 2 servings.
Each serving: 256 cal, 7 g fat (2 g saturated),
15 g protein, 37 g carb, 31 g sugar, 5 g fiber,
67 mg sodium, 8 mg cholesterol
Evening Treat
PREP TIME: 10 minutes
1 peeled, segmented, and frozen
tangelo or navel orange (discard
any seeds)
1 sliced and frozen nectarine or
peach, or 1 cup (4 oz) store-
bought frozen slices
cup low-fat plain Greek yogurt
cup coconut water
tsp vanilla extract
1 tsp honey
Place the fruit in a blender, followed by
the yogurt, coconut water, vanilla, and
honey. Blend until smooth.
Makes 2 servings.
Each serving: 154 cal, 2 g fat (1 g saturated),
9 g protein, 25 g carb, 21 g sugar, 3 g fiber,
40 mg sodium, 5 mg cholesterol
HOW TO BUILD YOUR OWN SMOOTHIE
To create a custom blend that suits your tastes, simply mix and match from these nutritious
ingredients. Amounts are approximate and should yield smoothies for two.
MAKE A BASE
Low-fat yogurt
( cup to 1 cup)
or
Silken tofu (1 cup)
+
cup of a liquid like:
Low-fat milk
Fruit or vegetable juice
(dilute for less sugar)
Nut, rice, or soy milk
Coconut water
CHOOSE FRUITS
AND VEGGIES
Use 2 to 3 cups total, in
any combination you like:
Berries (any kind)
Banana (good
for thickening)
Mango
Peach or nectarine
Lemon or lime
Baby spinach
Mint
medium avocado
Parsley
ADD A HEALTH
BOOST
Bump up the protein and
nutrients with 1 Tbsp of:
Ground flaxseed
Hemp seeds
Pea protein powder
Chia seeds
Nuts (theyll blend
better if soaked
overnight in water)
Nut butter
SWEETEN AND
ADD FLAVOR
Play around with flavor
pairings using 1 tsp of:
Fresh ginger
Ground cinnamon
Unsweetened cocoa
powder (up to 1 Tbsp)
Lemon or lime zest
To taste:
Honey or maple syrup
Dates (soaked in water)
Ground turmeric
Heres whats
inside!

*Average amount of cholesterol in one egg is 185 mg, down from 215 mg. Brought to you by Americas egg farmers.
Eggs have high
-
quality protein to keep you
fuller longer and energized all day long.
And theyre also 14% lower in cholesterol.

108 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
GOOD EATING
RECIPE AND FOOD STYLING BY SUSAN SPUNGEN
Berry Indulgent
This showstopping dessert, known as a pavlova, is made with light-as-air
meringue, fresh whipped cream, and piles of antioxidant-rich berries.
It keeps sugar to a minimum and gets a protein boost from Greek yogurt.
PREP TIME: 30 minutes
COOK TIME: 1 to 3 hours
3 large egg whites
1 tsp white vinegar
cup plus 1 Tbsp granulated sugar
tsp vanilla extract
2 tsp cornstarch
1 lb strawberries, quartered
6 oz container of raspberries
Splash of liqueur (like kirsch), optional
cup heavy cream
cup low-fat plain Greek yogurt
Heat oven to 300F. Place egg whites,
vinegar, and cup sugar in a heatproof
bowl. Set over a pan of simmering water.
Whisk to dissolve sugar, 2 to 3 minutes.
Transfer to a stand mixer. Beat with
whisk attachment on high until stiff
peaks form, 5 to 7 minutes. Mix in vanilla.
Add cornstarch; beat briefly to combine.
Lower oven to 225F. Trace a 9-inch
circle on a sheet of parchment paper.
Flip paper over and place on a baking
sheet. Spread the meringue to fill
circle; form a slight well in the center.
Bake 1 to 2 hours, until crispy
(interior will be soft). If meringue
begins to brown, lower oven to 200F.
Turn off oven and leave meringue
inside until oven cools and meringue
is just firm enough to peel off
parchment, 30 minutes to an hour.
Combine berries, 1 Tbsp sugar, and
liqueur, if using. Let sit until juicy and
sugar dissolves, 10 minutes to 1 hour.
Whip cream until soft peaks form. Stir
yogurt until smooth; fold into cream.
Spread onto meringue, leaving a 1-inch
border. Pile fruit on top.
Serve within 1 hour; cut into 10 wedges
with a pie server or a serrated knife.
DR. OZ TIP:
Dessert is part of the
good life! And the first bite
is the best of all, so
enjoyjust dont cross the
line into hedonism. If you
cut this pavlova into 10 slices,
each has only 144 cal,
5 g fat, and 16 g
added sugar.
Strawberry and Raspberry Pavlova
P
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PHOTOGRAPHED BY CHRISTOPHER TESTANI


Heart-smart.
49 PISTACHIOS
160 calories
6 grams protein
3 grams ber
Dumb-dumb.
13 FLAVORED TORTILLA CHIPS
160 calories
2 grams protein
1 gram ber
You dont have to be a genius to realize that for the same amount of calories you get
more snackisfaction from a stful of pistachios than you do from a few measly avored
tortilla chips. And get this: pistachios are naturally cholesterol and trans fat free, a
good source of protein and ber, and heart-friendly. Now thats snackin with smarts.
Scientic evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, such as pistachios, as part of a diet low in saturated fat and
cholesterol may reduce the risk of heart disease. See nutrition information for fat content. 2014 Paramount Farms International LLC. All rights reserved.
WONDERFUL, GET CRACKIN, the Package Design and accompanying logos are registered trademarks of Paramount Farms International LLC. WP10725

DOCTOROZMAG.COM 111
GOOD EATING
I love to stop at
pick-your-own farms
for fresh produce, like
these golden plums.
Curb cravings with
cardamom tea
I ll a travel mug with
hot water and drop in
a bag of cardamom tea
(The Republic of Tea
makes a variety that
also has cinnamon).
I nd that sipping
this naturally sweet
beverage stops sugar
cravings before they hit.
Sweet indulgence:
ice cream
I have fond childhood
memories of driving with
my dad to the local
ice-cream store every
Sunday. A litle splurge
here and there is ne in
my book. Just order a
small amount (about
cup) and savor every
delicious spoonful.
Its hard to avoid
convenience stores and
fast-food restaurants
as youre driving down
the highway, but you
can steer clear of
empty calories. Heres
how I fuel my body
when Im on the go.
Kiwi for an energy boost
I call this fruit a little green ball of energy. It
has magnesium and potassium to help rev
you up and, gram for gram, more vitamin C
than an orange. For an easy snack, cut the kiwi
in half and use a spoon to scoop out the flesh.
Half-
way
there!
C
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K
W
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F
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F
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:
L
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O
B
B
Y
/
S
T
U
D
I
O
D
;
A
M
E
R
I
C
A
N
S
P
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R
I
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/
D
R
E
A
M
S
T
I
M
E
.
C
O
M
;
C
O
U
R
T
E
S
Y
O
F
D
R
.

O
Z
;
M
A
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C
U
S
N
I
L
S
S
O
N
/
G
A
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L
E
R
Y
S
T
O
C
K
;
P
G
I
A
M
/
G
E
T
T
Y
I
M
A
G
E
S
;
I
S
T
O
C
K
.
F
R
A
M
E
:
K
E
V
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I
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W
E
L
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GOOD EATING
112 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
Pit stop: What
to order at
Panera Bread
If you have to make a food-plaza
stop, Panera (yes, thats right, the
bread place) can be a smart choice. Just
dont load up on too many processed carbs. I
recommend the half Napa Almond Chicken
Salad Sandwich with a half Classic Salad
combo. Youll get lots of veggies and protein,
and the meal comes in at under 450 calories.
Guilt-free nibbles
SeaSnax are an Oz
family favorite. One
whole pack of these
lightly salted seaweed
snacks has 16 calories
and is a good source of
iodine. Another savory
snack option: beef
jerky. Its lower in carbs
and higher in protein
than potato chips.
My road trip
playlist
These artists
keep my
energy up:
Bruce
Springsteen
Macklemore
Katy Perry
Avicii
My top go-to
snack: nuts!
I always have a bag of
walnuts or almonds close
at hand. I could go on for pages
about their health benefits,
but one recent study sums
them up in a nutshell:
People who snack on nuts
every day have a reduced
risk of dying from chronic
illnesses like cancer and
heart disease.
Stay alert with
mint gum
Chewing a piece of gum
has been found to
improve your reaction
time by about 10%.
Peppermint-avored
gum perks you up too.
More
Dr. Oz
tips!
Were
home!
C
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K
W
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F
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O
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T
O
P
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F
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:
B
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L
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A
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;
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V
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/
A
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A
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;
J
E
F
F
K
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/
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;
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C
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/
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I
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S
;
K
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W
I
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T
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/
G
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A
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S
;
M
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;
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:
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ONE PILL EACH MORNING. 24 HOURS. ZERO HEARTBURN.
*
Prilosec OTC

contains medicine once


only available by prescription, and is the:
#1 Gastroenterologist
^
recommended
#1 Doctor

& Pharmacist

recommended
#1 Selling
**
frequent heartburn medicine
for 8 straight years
*
Its possible while taking Prilosec OTC. Use as directed for 14 days to treat frequent heartburn. Do not take for more than 14 days or more often
than every 4 months, unless directed by a doctor. Not for immediate relief.

Source Healthcare Analytics ProVoice Survey, Jan 2005 Mar 2013.
^
Symphony Health ProVoice Survey, Jan 2005 Mar 2013.

Pharmacy Times Surveys, Acid Reducer/Heartburn Categories, 2006 2013.


**
P&G calculation based on Nielsen ScanTrack FD+, 2004 2013.
Procter & Gamble, Inc., 2013 PHC-12535
ABLE GUY
R
LARRY THE CA
ACTUAL USER

114 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
GOOD EATING
Kale and
Cabbage Slaw
A yogurt-based
dressing is creamy and
much lighter than the
traditional mayo-based
dressing.
Potato Salad
with Dill
Made with mustard
vinaigrette, this version
is low in calories
and fat but still packed
with flavorit even
has a little bacon.

Hearty & Healthy
BBQ Sides
Kick off grilling seasonand feed a crowdwith
these lightened-up versions of classic cookout dishes.
RECIPES AND STYLING BY SUSAN SPUNGEN
PHOTOGRAPHED BY TRAVIS RATHBONE
Four Bean
Salad
Loaded with fresh veggies,
this dish has lots of
crunch and color. A serving
(about a cup) has
43% of a womans daily
vitamin A.

116 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
GOOD EATING
PREP TIP: Tuscan kale works best
in this colorful slaw. You can also omit
the kale and increase the cabbages
to 6 cups each.
PREP TIME: 30 minutes
4 cups shredded green

cabbage, packed
4 cups shredded purple

cabbage, packed
4 cups stemmed and shredded

kale, packed
3 cups grated carrots
DRESSING:
1 cup low-fat plain Greek yogurt
2 Tbsp minced jalapeo
1 small clove garlic, grated
1 lemon, zested and juiced
2 Tbsp canola oil
2 Tbsp rice wine vinegar
1 tsp salt
tsp pepper
TOPPINGS:
2 scallions, sliced (13 cup)
cup roasted unsalted peanuts,
roughly chopped (optional)
Combine cabbages, kale, and carrots
in large bowl.
Make dressing: Mix yogurt, jalapeo,
garlic, lemon zest and juice, oil, vinegar,
salt, and pepper in small bowl.
Pour dressing over cabbage mixture
and toss to combine. Season to taste.
Serve topped with scallions and pea-
nuts, if using.
Makes 10 servings. Each serving (with
peanuts): 110 cal, 6 g fat (1 g saturated), 5 g
protein, 12 g carb, 4 g sugar, 3 g fiber, 288 mg
sodium, 1 mg cholesterol.
PREP TIP: Serve warm or, if making
ahead, chill and return to room tempera-
ture before servingand dont add the
bacon or extra herbs until then.
PREP TIME: 30 minutes
COOK TIME: 20 minutes
3 lbs baby red potatoes
4 oz bacon, cut into -inch pieces
1 small red onion, chopped (1 cup)
cup low-sodium chicken broth
cup apple cider vinegar
3 Tbsp grainy mustard
13 cup extra-virgin olive oil
tsp salt
tsp pepper
13 cup chopped dill
cup chives, cut into -inch pieces
2 stalks celery, thinly sliced
Cover potatoes by 2 inches with salted
cold water in large pot. Bring to boil and
cook until tender, 8 to 12 minutes. Drain.
Cook bacon in dry medium skillet
over medium heat until crisp, about
10 minutes. Drain on paper towels.
Pour off excess fat. Add onion; cook over
medium heat until soft, 5 to 7 minutes.
Add broth and vinegar, bring to boil, and
cook 1 minute. Stir in mustard, oil, salt,
and pepper. Remove from heat.
Slice potatoes and place in large bowl.
Pour in dressing; toss to coat. Fold in
two-thirds of the bacon, dill, chives, and
celery. Season to taste. Serve topped
with remaining bacon, herbs, and celery.
Makes 10 servings. Each serving: 210 cal,
9 g fat (2 g saturated), 5 g protein, 26 g carb, 1 g
sugar, 2 g fiber, 317 mg sodium, 4 mg cholesterol.
PREP TIP: Yellow beans add color, but
you can also use all green beans.
PREP TIME: 30 minutes
COOK TIME: 2 minutes
12 oz wax beans, trimmed
12 oz green beans, trimmed
1 15-oz can low-sodium red kidney

beans, drained and rinsed
1 15-oz can low-sodium chickpeas,

drained and rinsed
1 medium red bell pepper, cut into

strips, then halved crosswise

1 cups halved grape tomatoes
DRESSING:
1 medium shallot, minced
1 small clove garlic, grated
3 Tbsp red wine vinegar
cup extra-virgin olive oil
tsp salt
tsp pepper
TOPPINGS:
cup chopped flat-leaf parsley
3 oz parmesan cheese, shaved
Blanch wax and green beans in boiling
salted water for 2 minutes. Plunge into
ice water; drain. Halve beans crosswise.
Combine all beans, chickpeas, bell
pepper, and tomatoes in bowl.
Make dressing: Mix shallot, garlic, and
vinegar in small bowl. Let sit 5 minutes.
Then whisk in oil, salt, and pepper.
Pour dressing over bean mixture; toss
to coat. Fold in half the parsley and par-
mesan; use the rest as topping.
Makes 10 servings. Each serving: 187 cal,
9 g fat (2 g saturated), 9 g protein, 19 g carb, 3 g
sugar, 6 g fiber, 315 mg sodium, 7 mg cholesterol.
Potato Salad with Dill Four Bean Salad Kale and Cabbage Slaw
P
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long li ve we ti me
create the perfect setting for the moments that last a lifetime.
Belgard is your resource for outdoor living inspiration,
planning and installation. Get a complimentary IDEA
BOOK to explore charming walkways, welcoming patios,
gourmet kitchens and more the possibilities are endless.
Getting a FREE IDEA BOOK is easy!
Simply scan the QR CODE or visit
us at Belgard.com/GoodLife

long li ve us ti me
create the perfect setting for the moments that last a lifetime.
Belgard is your resource for outdoor living inspiration,
planning and installation. Get a complimentary IDEA
BOOK to explore charming walkways, welcoming patios,
gourmet kitchens and more the possibilities are endless.
Getting a FREE IDEA BOOK is easy!
Simply scan the QR CODE or visit
us at Belgard.com/GoodLife

DOCTOROZMAG.COM 119
LOVE,
FAMILY,

FRIENDS

Big Backyard Fun
Oz-inspired games, spa treatments straight from the garden,
and cool apps to connect you to the great outdoors.
PHOTOGRAPHED BY DAN SAELINGER
5 Smart
Little Ideas for
BY VI RGI NI A SOLE-SMI TH

120 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
LOVE, FAMILY, FRIENDS
Competing
also taught my
kids how to
cooperate.
Summers just around the corner, and you dont need to plan
a pricey beach vacationor even pull out of your drivewayto make
the most of this sunny season. These fresh outdoor ideas dont take
much more than a few friends and neighbors, and a nice patch of grass.
Some families have barbecues. Dr. Ozs clan likes to plot out their
version of the Olympic Gamesa series of fun physical challenges
designed to keep everyone active. The key to a successful Oz
Olympics is ensuring that everybody feels like a gold medalist, so
try to include a mix of contests that play to different strengths
and abilities. Inspired by the Oz tradition, Sadie Lincoln, founder
of the posture-based workout Barre3,
created the lineup of events here.
Host Your Own Oz Olympics
Pick a simple battle of strength (arm wrestling,
a thumb war) and a song to belt out while competing.
The person who pins his or her opponentwhile
singing on key without bumbling the lyricstakes the
prize. Focus and memory count here, so the stronger
contestant may not always come out on top.
A Tree
in the Wind
SOOTHING LAVENDER
TONER
Mix cup filtered water, cup
freshly brewed and cooled green
tea, 1 Tbsp lavender flowers, 23
drops lavender essential oil, and
35 drops vegetable glycerin
(available at most grocery stores)
in a spray bottle. Mist yourself
whenever you need refreshment;
store in your refrigerator.
Relax With a
Garden Spa Day
Dont save your whole harvest
for the kitchen. Set aside
some garden goodies for DIY
spa treatments to enjoy with
friends. L.A. dermatologist
Jessica Wu offers up her
favorite recipes (each takes 10
minutes, tops, to whip up).
PEPPERMINT FOOT
SCRUB
Mix 1 cup coarse sea salt, 5 Tbsp
cocoa powder, cup minced
fresh mint, and 3 drops of
peppermint essential oil in a bowl.
Soak your feet for 10 minutes to
soften dead skin. Rub the scrub in
a circular motion over your feet,
concentrating on heels, ankles, or
anywhere you have calluses.
CARROT EYE-FIRMING
MASK
Whisk 2 egg whites and 1 Tbsp
peeled and finely shredded carrots
(use a very small grater) together
until frothy. Lie down and apply
the mask around and under your
eyes; let dry for 2030 minutes.
Remove with a cool, damp towel.
Carrots contain beta-carotene,
a nutrient thats converted into
retinola wrinkle softenerwhen
placed on the skin, Wu explains.
THE EVENT PLAY BY THE RULES
Stand on your right foot and rest the sole of your left
foot on your inner thigh, fanning your knee out to
the side. Hold the pose for as long as you can; repeat
on the other leg. Its a test of balancewhoever
holds their tree longest wins.
With your feet wider apart than your hips and your
toes pointing to 11 and 1 oclock, lower yourself into
a squat, then jump up and forward. Keep squatting
and jumping across the lawn; most people can jump
about 2 feet at a time. The first to reach the finish
lineposition it 20 to 30 feet from the startwins.
Form two teams and have each member lie down on
his or her back, head to toe, in a long line. Pass a ball
down the line using bookend moves: Sit up and
place the ball between your ankles. Your teammate
grabs it from you, sits up, places it between his
ankles, and so on. The team that gets the ball down
the line first nabs the gold.
Full-Contact
Singing
Sumo Squat
Race
The Hot
Potato
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DOCTOROZMAG.COM 121
Sunrise uses
your location
to calculate the
exact time of
your local sunrise
or sunset, so
youll know when
a picturesque
view is in sight.
(99 cents,
adairsystems.com
/sunrise)
SET UP YOUR SPACE. Most
workouts require a level
surface, so clear off your
porch or even a flat area of
lawn. If you have furniture
thats too big to move,
incorporate it into the work-
outlike step-ups on a low
stone bench, Lincoln says.
DESIGNATE SNACK MOMS.
Make sure a few people bring
water and energy-boosting
treats like apples and peanut
butter or trail mix.
BOOST ATTENDANCE WITH
A CHALLENGE. Fire off an
email or text to confirm the
night before, advises Lincoln.
Include a prize for the person
who responds first, like a
post-workout mocktail or an
80s-era terry cloth headband.
CALL IN BACKUP. If your
gang needs some inspiration,
contact a local trainer, yoga
teacher, belly dancing pro, or
tae kwon do instructor. Most
will make house calls.
SOW YOUR CELEBRATIONS
To honor a birthday or anniversary,
why not plant a commemorative
tree? Choose one with personal
signicance or one that blooms
during the month of the event you
want to observe. For information
on trees that will thrive in your
area, consult arborday.org (and be
sure to give extra TLC to your
seedling during heat waves).
APPS AND SITES THAT BRING YOU CLOSER TO MOTHER NATURE
The Night Sky
identifies the
constellations,
galaxies, and
satellites above
when you hold
your iPhone or
iPad up to the
heavens.
(99 cents, iTunes)
Yard Sharing
sites (check out
hyperlocavore
.ning.com or
sharingbackyards
.com) connect you
with neighbors
who want to offer
up gardening turf
or borrow yours.
Leafsnap,
developed by
researchers from
Columbia University,
the University
of Maryland, and
the Smithsonian
Institution, helps
you recognize and
name the different
trees in your yard.
(Free, leafsnap.com)
Organize
a Workout

Potluck
Take your exercising
alfresco and invite some
friends over to join. Ask
each member of your
group to plan a few moves
and show up ready to
coach the crowd. Here,
trainer Sadie Lincolns
tips for hosting the ideal
outdoor sweat session:

122 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
LOVE, FAMILY, FRIENDS
P eople often ask me if I have advice for a successful
marriage, having been happily married for 22 years.
I used to wonder the same thing when I looked from
afar at my hero, Paul Newman, and observed his union
with Joanne Woodward. They were always Hollywoods
happy example, the exception to the clich of ridiculous
and frivolous showbiz marriages. And while its true that
Newmans love affair is to be admired, I disagree with the
notion that the entertainment business has a lower
success rate at marriage than any other high-stress line of
work. Im sure its just as hard for couples in the military
or for others who spend weeks or months apart in the
company of new personalitiessome of whom can be
quite compelling, charming, and attractive.
The best bet you have for long-term marriage is
obvious: Choose well. Many people dont. They do it
for the great sex, or for the life they hope to achieve
with their partner, or with the belief that the
commitment of marriage will make things simpler
and better. Some do it because they really want to get
married, instead of really wanting to be married. Many
dont know the difference.
I was not looking to get married. If you werent aware of
me in the 1980s, let me just say that I was quite active in
the arena of female companionship. In fact, when I first
met Sherylon a double dateI was still in the thick of
Rob Lowe:
How Marriage
Made Me a
Better Man
After some wild days as one of the biggest
heartthrobs in Hollywoodboth onscreen
and offactor Rob Lowe met his match in
makeup artist Sheryl Berkoff and settled into
one of the happiest, longest-lasting marriages
in showbiz. In an excerpt from his new book,
Love Life, the 50-year-old father of
two shares what hes learned from
his soul mateand his hopes for
the future of their love.

S
h
e
r
y
l e
m
b
o
ld
e
n
e
d
m
e
to
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in
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a
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2
0
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B
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&
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C
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,
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DOCTOROZMAG.COM 123
FAMILY ALBUM
From top: Our son
Johnowens 18th birthday;
the boys at the beach
last Christmas; me and
Sheryl in 1990.
being a single, 20-something male movie star maniac.
Even then, she cut through the clutter. I was so used to
everyone having a preconceived notion
of who I was. Sheryl didnt.
Sheryl saw parts of me no one
ever had before. She somehow
knew I longed to be better than I
was, as an actor and as a man. She
emboldened me to do things that I
hadnt dared. To quit drinking. To
get sober. To stop chasing the latest,
hottest girl. I began to grow.
My lucky break
Somehow I had the courage and foresight to ask
her to marry me, and in the most fortunate
moment I will surely ever have, she
said yes. I had come to see that Sheryl
would jump in front of a train for me,
and that I was never likely to find her
mix of passion, beauty, friendship, and
unconditional love in anyone else.
I feel that way still. In sobriety, one
learns that all anyone has is today.
Sheryl demands only progress, not
perfection. She loves me in spite of my
flaws. I also love her for her shortcomings.
When you can love those in each other,
and not be resentful or hope they will
magically disappear, you are approaching
unconditional love.
Its easy to lose track of your love affair
when children come. Its happened to us. Its
hard not to put all your emotional time into
the very embodiment of your shared love. After a long day
at work, it was sometimes easier to hop in bed with the
kids, read Harry Potter, and fall asleep with them than do
the late-night catch-up on the minutiae of running a house,
businesses, and marriage. But kids will be only as happy as
their parents; I have had that concept underlined for me
recently as our boys prepare to move out and Sheryl and I
will once again have each other with nothing to distract us.
Twenty-two years into our marriage, I realize I want to
love Sheryl better. I want to refocus on the one thing that
has made the most positive impact on my life and changed
me beyond my ability to articulate: my love for her.
What Ive learned about love
Sheryl has taught me, through the long parade of days
and nights, through our valleys and all the way up to our
euphoric altitudes, that I am worthy of her love. I want
our next chapter to be deeper. That means digging, which
is hard work. But a recommitment seems important now;
maybe its moving through the two-decade anniversary,
maybe its my age. But whatever the reason, I know I
want it because my original commitment to Sheryl
led to a life of bounty I could never have imagined.
People do ask me how I embraced marriage,
because clearly, I couldve been a great wingman
for George Clooney. Everyone who is married,
who wants to be married, or who has ever been
married is interested in someone elses marriage.
Its how we judge our own relationships, how
we compare our own story. So I
understand why people want to
know what Ive learned, just as I
wondered about Paul Newmans
marriage. And this, simply, is all I
know: Everyones love is different.
And in the end, thats because our
partners are as one-of-a-kind as we are.
I know mine is. She has a huge heart.
She reads slowly. She is a math genius
and often does not find me funny. She
is loyal to the last stand and quick to
defend. She is a mother to all who need it
and to many who dont. She is a
wellspring of creativity and a lover of
bad television. She single-handedly
keeps afloat the company that makes
Swedish Fish. She has created two
companies, had at least three careers,
and raised our sons into world-class young
men. She took a man-child and turned
him into a man. She made me what I am
today. There will never be another like
her, and our love, like everyones, has no
answers and no comparisons.


d
a
r
e
d
. I
b
e
g
a
n
to
g
r
o
w
.
CLOSER THAN EVER
Sheryl and I share
plenty of laughs, and
she sees me more
deeply than anyone
ever has.

LOVE, FAMILY, FRIENDS
124 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
Sometimes Mom really does know whats
right for you, even when she seems to be making
all the wrong moves. BY SARAH ELIZABETH RICHARDS
If you had ever asked me what my
mom would still be able to teach me in my
forties, Id have guessed it might be how
to handle a moody teenager or poach a
perfect egg. But how to have multiple men
waiting their turn to kiss the ground you
walk on? Mom wouldnt have been my
go-to source for that trick.
It started when she called me with the
news that, at 62, she had separated from
my stepdad after 18 years. Dont worry,
I said. Ill help you meet a new guy on
Match.com. Id been on the site since
breaking up with my longtime boyfriend
a few years earlier and was well prepared
to educate her about dating in the 21st
century. After all, I knew the best clothes
to wear on a date (soft pastel sweaters).
I knew the best body language for
signaling that I was open (lean back, feet
pointing toward him). I knew the perfect
way to encourage a guy whod proposed a
date (I love a man with a plan).
I sent Mom some of my favorite
relationship-skills CDs. I should have
known my advice was falling on deaf ears
when I found them on the floor of her car.
She was listening to songs from Glee
instead. I worried she would get hurt. Her
approach to dating, after all, went like this
She asked men out at
the last minute.
Mom once emailed a guy about a
Saturday-night dateat four oclock that
afternoon! Her reasoning: If we all
had something to do on Saturday night,
we wouldnt be on Match.com.
She opened with her flaws.

She admitted to men who were looking
for fit women that she was a little more
on the squishy side, followed by LOL.
She flirted. Shamelessly.
I actually saw her type: I enjoyed your
profile. So are you a good or a so-so kisser?
Now I was sure shed end up heartbroken.
I braced myself for her first teary phone
call. Instead I got this text: OMG! I have
three guys who want to be my boyfriend!
My mother was generous and authentic,
and men loved her for it. As I watched her
laugh her way through the process, it
dawned on me that I had been so anxious
to follow the rules for finding love that Id
forgotten the most basic one: to be myself.
So I decided to follow her lead: I asked
guys out. I sent them emails with links to
funny stories without worrying about
seeming too eager. With one promising
guy, I even broached the most forbidden
topic of all: how I still wanted kids, and
soon. It didnt scare him offin fact,
weve been dating for over a year.
My mom has invited us to visit her
and her new boyfriend this summer. This
ones a keeper, she says. We are always
laughing. There are no insecurities. No
games. Score one for the single ladies.
And thanks, Mom.
Unexpected

Life Lessons
I Learned From
My Mom
Driving and decisions
My mother taught me to never trust
another cars blinkera lot of people dont
know where theyre going!and to
always keep my wheels straight until the
moment Im ready to turn. Its helped me
think carefully before I make any big move,
not just on the road. Chrissie, 35
MOMS ARE ALSO RIGHT ABOUT...
TOUGH LOVE
(AND VITAMINS)
When I was a kid, my
moms just-deal-with-
it atitude resulted
in a lot of ghting.
MOM: Swallow the
vitamin! ME: But its
gigantic! MOM: Just take
it and dont think about
it. Her horse-pill
approach to life stuck
with me: Forging ahead
through adverse
circumstances became
second nature. That
said, my kids get liquid
vitamins! Ellen, 46
Wedding presents
My mother always told me,
Never buy a couple one of
12 place settings for their
wedding; get the serving dish.
Then theyll think of you every
time they use it. Marisa,
4
6
Sarah with
her mom,
Jenny.
C
O
U
R
T
E
S
Y
O
F
S
A
R
A
H
E
L
I
Z
A
B
E
T
H
R
I
C
H
A
R
D
S
.
F
R
A
M
E
:
G
E
T
T
Y
I
M
A
G
E
S


A HEALTHY DOSE
OF FUN!
WATCH WEEKDAYS
|
DoctorOz.com

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DOCTOROZMAG.COM 129
>
HOME, WORK,

MONEY
Now that the weathers warming
up, keep your cool with these
organizing, time-saving, and
cost-cutting tricks.
7 Smart Ideas to
Make Life
Easier
1
Save at the
gas station
Instead of topping of your tank
on weekdays, time fll-ups for
the weekend. In a study of all
50 states, GasBuddy.com found
that the cheapest days to buy
gas are usually Friday, Satur-
day, and Sunday; Tuesday and
Wednesday generally rang in as
the priciest. Download the free
GasBuddy app to locate the
least expensive pumps near you.

2
Find travel reviews
you can trust
If reading online reviews makes
travel planning more confusing,
heres why: A recent investigation
found that many businesses pay
writers to post fake raves. Stick
to sites such as Expedia and
OpenTable, says Travel Channels
Samantha Brown. These sites ac-
cept reviews only from custom-
ers whove booked a room or
table through the site, showing
theyve actually been there.

3
Cut schoolwork
cluter
When your kids bring home a
years worth of reports and art
projects in June, control the
chaos by downloading the free
app Artkive (for iPhone and
Android). Snap and tag photos
of their creations for digital
storage, then surprise the
grandparents by turning the
album into a hardcover book,
suggests Donna Smallin
Kuper, author of Secrets of
Professional Organizers.
J
A
M
E
S
W
O
J
C
I
K
/
T
R
U
N
K
A
R
C
H
I
V
E

GOOD FOR MOMS. AWESOME FOR KIDS.
SEE THE GOODNESS
BEFORE ITS GULPED.
NOW YOU
CAN SEE!
NO ARTIFICIAL
COLORS, FLAVORS
OR PRESERVATIVES

1
Each pouch provides 3/4 cup fruit juice, which
is 1 1/2 servings of fruit according to the U.S.
Dietary Guidelines. As part of a well-balanced
diet, eat a variety of fruits every day and be sure
to make most of your fruits whole fruit.
2
Consume a variety of beverages every day.
3
Each pouch provides 1/2 cup fruit and vegetable
juice, which is one combined serving of fruits and
vegetables according to the U.S. Dietary Guide-
lines (3/4 from fruit juice and 1/4 from vegetable
juice). Be sure to make most of your fruits and
vegetables whole fruits and vegetables.
HOME, WORK, MONEY
>

6
Make real memories
of your vacation
Your trip to Mount Rushmore practi-
cally begs for its own Facebook pho-
to album. But to really connect with
any sight worth seeing, take just
one or two shots, then stash your
camera in your bag. Youll be more
likely to recall what youve seen,
including small details, when you
allow yourself to soak up the beauty
without relying on the lens to do it
all for you, according to researchers
at Fairfeld University.

7
Restore that
new-car smell
Two pantry staples are your secret
weapons for sprucing up your ride.
To neutralize food and dog smells,
spread baking soda on fabric, let
it sit for at least 15 minutes, then
vacuum it up, advises Laura West-
dale, author of 501 Amazing Uses
for Salt, Vinegar, Baking Soda, Olive
Oil & Lemons. Make windshields
sparkle by wiping them with a mix
of cup white vinegar and cup
warm water. Madeline Buxton

4
To soothe your
anxiety, share it
Before meeting with your new boss
or speaking in front of the school
board, dial the tension down a
notch by confessing your worries to
someone whos similarly frazzled.
Connecting with a person whos hav-
ing the same feelings can serve as a
bufer against stress by assuring you
that your emotional state is perfectly
normal, found Sarah S.M. Townsend,
Ph.D., an assistant professor at the
University of Southern Californias
Marshall School of Business.

5
Win when you call
customer service
Explaining spotty cable service or
questionable hotel charges to service
reps can make you want to scream.
One question will show youre not
messing around: What are you will-
ing to do to keep my business? This
phrase makes it more likely that the
agent will get you an answer or refer
you to a manager who might take
money of your bill, says Lee Cocker-
ell, author of The Customer Rules.
Whats wrong with this picture?
(Hint: See No. 6!)
M
A
T
T
D
U
T
I
L
E
/
G
A
L
L
E
R
Y
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T
O
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HOME, WORK, MONEY
132 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
A
s your homes central
command, the kitchen is
where all kinds of magic
happensfrom impromptu family
talks to your inspired creation of
chicken -la-mazing. Still, consider
this dilemma: The average family
wastes more than $2,000 of
perfectly edible food every year,
yet many food-poisoning cases
happen at home. So how do you
find the middle ground? With
these tips on shelf life and
banishing bacteria, you can keep
salmonella off the table and a
happy, healthy gang around it.
Eggs last
well beyond the date
on the carton
3 to 5 weeks in the
fridge. If an egg floats
in water, a lot of air
has entered the shell,
and its past
its prime.
Set your
fridge to 37F.
A freestanding
thermometer is
more accurate
than the built-in
indicator.
How Healthy
Is Your Kitchen?
Oz-approved strategies to nix germs and keep food fresher
Nuke a wet
scrubber
sponge for
1 minute every
other day to
zap germs.
Opened
peanut butter
can be left out for
3 months; after
that, the taste
may start to
go off.

Put butter
back in the
fridge within
2 hours of
taking it out.
Scrape a
credit card over the
surface of your cutting
board; if it catches in
crevices, so will germs.
Replace the board
(either wood or
plastic is fine).
Grease and
dust can cling to your
range hood and then
land in your pans.
To prevent this, wipe
weekly with a solution
of 1 Tbsp regular
bleach to 1 gallon
water.
Yesterdays
coffee in the pot
is safe to reheat
in the microwave
or pour over
ice.

HOME, WORK, MONEY
134 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
When youre squirreling away leftover
lasagna or that half-eaten carton of garlic
chicken, watch the clock: Your risk of
food-borne illness starts rising once
a dish has been out more than two
hours. So if you doggie-bagged dinner at a
restaurant and took it to the movies, toss it.
At home, dont worry that putting warm,
even hot, foods right into the fridge will
warm up your
refrigerator too much. In
fact, you should cool
foods down as quickly as
possible, since theyre
more susceptible to
bacterial growth if
theyre above 40 degrees.
Break down dishes into a
few smaller containers,
or cool them in an ice
bath before refrigerating.
Top shelf: Cheese, butter (covered), and other
dairy. Place milk in the back to keep it cooler.
Middle shelf: Cooked meats and leftovers.
Bottom shelf: Its coldest here, ideal for eggs in
their carton, raw meat, poultry, and seafood (unless
your fridge has separate drawers for these). Keep
meat and fish in their original packaging or in sealed
containers to catch any bacteria-laden drips; place
in a rimmed dish for an extra layer of safety.
Door: This is the warmest area of the fridge, so use
it to stash items that are less temperature-sensitive,
such as condiments (yes, including mayothe
vinegar in it acts as a natural preservative).
Drawers: These tend to be more humid, perfect
for leafy greens that need moisture to stay
fresh. You can also store fruits and vegetables
herebut not together. Some fruits emit a
gas that accelerates ripening and rot in veggies,
so keep them separate.
What Goes Where
in Your Fridge?
HOW LONG FOODS STAY FRESH
IN THE FRIDGE
12 DAYS
Raw ground meat
3 DAYS
Salsa or pesto, opened
34 DAYS
Chinese takeout
Roasted chicken
Cooked vegetables
Prepared chicken
or tuna salads
35 DAYS
Raw steaks, chops, roasts
Opened deli meat
1 WEEK
Cooked rice
34 WEEKS
Hard cheese, opened
13 MONTHS
Butter
IN THE FREEZER
1 YEAR
Raw steaks, chops, roasts
IN THE PANTRY
24 DAYS
Fresh bread
1 YEAR PAST
EXPIRATION DATE
Dry pasta
Dry cereal and crackers,
unopened
1.52 YEARS
Solid chocolate, unsweetened
or semi-sweet
20 YEARS (REALLY!)
Canned soups and veggies
Store your
leftovers safely
Terms like use by generally arent regulated,
and the sniff test isnt necessarily reliable
either, since illness-causing germs dont always
have a scent. Instead, follow this guide:
Enjoy for
3 more
days.
REPORTING BY CARLA ROHLFING LEVY
D
R
.
O
Z
:
P
H
O
T
O
G
R
A
P
H
E
D
B
Y
A
N
D
R
E
W
E
C
C
L
E
S
.
P
R
O
P
S
T
Y
L
I
N
G
B
Y
N
O
E
M
I
B
O
N
A
Z
I
.
F
O
O
D
S
T
Y
L
I
N
G
B
Y
S
U
S
A
N
S
P
U
N
G
E
N
.
H
A
I
R
B
Y
A
N
N
E
S
A
M
P
O
G
N
A
.
M
A
K
E
U
P
B
Y
L
I
N
D
A
M
E
L
O
.
T
A
K
E
O
U
T
:
D
A
V
I
E
S
A
N
D
S
T
A
R
R
/
G
E
T
T
Y
I
M
A
G
E
S
.
S
O
U
R
C
E
S
:
E
M
I
L
Y
B
R
O
A
D
L
E
I
B
,
D
I
R
E
C
T
O
R
O
F
T
H
E
F
O
O
D
L
A
W
A
N
D
P
O
L
I
C
Y
C
L
I
N
I
C
A
T
H
A
R
V
A
R
D
;
P
E
T
E
R
D
E
L
U
C
I
A
,
F
O
O
D
S
A
F
E
T
Y
E
X
P
E
R
T
A
N
D
A
S
S
I
S
T
A
N
T
C
O
M
M
I
S
S
I
O
N
E
R
F
O
R
T
H
E
B
U
R
E
A
U
O
F

P
U
B
L
I
C
H
E
A
L
T
H
P
R
O
T
E
C
T
I
O
N
F
O
R
T
H
E
W
E
S
T
C
H
E
S
T
E
R
C
O
U
N
T
Y
D
E
P
A
R
T
M
E
N
T
O
F
H
E
A
L
T
H
;
J
A
M
I
E
S
T
A
M
E
Y
,
R
D
N
,
C
P
-
F
S
,
F
O
O
D
S
A
F
E
T
Y
C
O
N
S
U
L
T
A
N
T
I
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S
H
E
R
R
I
L
L
S
F
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,
N
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I
N
A


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136 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
HOME, WORK, MONEY
Apples
Youll pay about $4 for a
12-ounce bag of slices,
while most whole apples
cost less than $2 a pound. Presliced
apples also may not taste as fresh, and
theyre usually coated with ascorbic
acid to keep them from turning brown.
Beets
Packaged beets cost about twice
as much as whole beets, but theyre
a bargain when you consider that
theyre precooked. Prepping beets
yourself can stain your kitchen, clothes,
and hands purply red. Plus, beets
can take more than an hour to cook.
When to pick presliced produce
Prepped fruits and veggies make cooking easy, but they can be expensive
and lose freshness once theyre cut, says Dr. Oz The Good Lifes food director,
Susan Spungen. Heres when to let someone else do the chopping:
Onions
Pre-chopped onions are pricey: $5
a pound or more, as opposed to
about $1.49 for the same amount of
whole onions. Plus, onions quickly
lose flavor and crispness when cut
and can transfer an oniony taste to
other foods in your fridge.
3
MILK
Making a quick
run just for milk?
Head to the drugstore,
where prices are often
about 30 to 50 cents
lower per gallon than
at the supermarket,
says Lempert.
2
TOOTHPASTE
Drugstores run
deals on it more often
than supermarketsa
few times a month,
says couponing expert
Jill Cataldo. Stock up
on toothpaste when
prices dip to 99 cents.
1
BATTERIES
Big-box retailers
and wholesale clubs
buy bulk batteries at a
discount, so they can
cut price tags more
than supermarkets,
says food industry
analyst Phil Lempert.
3 items not to put in your cart
Save time and money with these insider shopping secrets.
Bag a bargain
at the supermarket
Green beans
Cleaned and trimmed green beans
cost twice as much as whole,
and beans stay crisper if you slice
off the ends just before you cook
or eat them.
Youll find better deals on these products outside
the supermarket:
W
O
R
T
H

IT
!
Buternut squash
Peeling it is a pain and leaves an irritat-
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Mushrooms
Cleaned and presliced mushrooms
are only slightly more expensive
than loose, whole onesyoull pay
roughly $4 a pound, compared
with $3.49 a pound. Just be sure to
use them up quickly, because they
can dry out.
SKIP
IT!
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YOUR BEST
BODY
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YOUR BEST BODY
142 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
If walking had been created in a lab,
it would get a Nobel Prize. The sheer
number of benefits you get from putting
one foot in front of the other surpasses
almost any other tool in your doctors
toolbox: Walking can have a major
impact on your health, reducing the risk
of diabetes, cancer, and heart disease. You
can even walk off 10, 50, 100 pounds.
But just as important as all of that is
the way that walking changes how you
feel. Its a favorite wind-down for Dr. Oz
and his wife, Lisa. Walking keeps my
body occupied so my mind can wander
and free-associate, he says. Everyone
1. JUST ADD
FRIENDS
Dont scuttle workout
plans if friends are going
slower. Do your own 40
minutes at your pace,
then meet for a mellower
20-minute ramble.
2. START A WALKING
BOOK CLUB
Meet for weekly walks
to discuss books or
articles. Or let your own
story develop with the
Walk app ($5). Youre
the main character
in this audio book; your
steps unlock the
next part of the story.
Get Started on the
4 NEW WAYS
TO TAKE A WALK
knows someone who took a head-
clearing stroll around the block and came
back with a million-dollar business idea
or a way to help their first-grader stop
dreading school. Or theyve met someone
(maybe you) whose mood shifted when
she felt the sun on her face or smelled the
damp blossoms on the driveway.
Beyond clearing your head, a brisk
stroll also has the ability to curb cravings
for sweets, improve body image, decrease
depression, and boost creativity and job
performance. Just getting out the door
for a short walk can make you feel
better, says Joan Dorn, Ph.D., Physical

e Right FootEasy!
Activity and Health Branch chief at the
Centers for Disease Control and
Prevention. And weve always known
walkings value: The Latin phrase
Solvitur ambulandoIt is solved by
walkingoriginated at least 16
centuries ago.
You dont have to put in a lot of time
to get a lot out of walking. You can get
health benefits from just 30 minutes a
day. Do it for an hour and you can burn
340 calories at a 15-minute-per-mile pace
(for a 150-pound woman).
If you havent moved your body in
a while, you may need some inspiration,
and the following pages offer plenty
to keep your enthusiasm up. Just dont
overlook the power of letting other
people help you. Online walking groups
are blossoming, with sites like Dailymile
(dailymile .com), where you can friend
people who inspire and support you, and
join challenges, such as walking 365
miles by the end of the year. With Walker
Tracker (community.walkertracker.com),
joining certain challenges allows you to
see your progress and everyone elses on a
map. So lace up and read on to fall in love
(again) with the amazing power of taking
one step at a time. Michele Stanten
Two years ago, Norwood
was stuck in a work-all-day/
come-home-tired cycle. That
changed when she spotted a
Facebook post for a 30-day
challenge by GirlTrek, a group
that helps African American
women get healthy by walking.
I realized I needed to do
something that would also
have a positive impact on
others, she says. So she not
only joined and became a team
leader, she also began recruiting
others to walk with her.
Soon people were noticing
Norwoods slimmer body. I
dont exercise to be skinny,
I exercise to be healthy, she
says, but the way she felt as she
walked off the weight inspired
her to make other shifts, like
cutting red meat, sugar, and
fried foods out of her diet.
Today shes 65 pounds lighter
and amazed by how much you
can accomplish if you put your
mind to it.
HER WALKING WISDOM
Join a walking group.
When youre talking and
laughing, you dont even
notice how long or how far
youve gone, says Norwood.
Weight loss
was a benefit of
being healthy.
CHRYSANTHA
NORWOOD, 43
4. BEAT THE CLOCK
After warming up for five
minutes, designate a starting
line. Walk as fast as you can
for 20 minutes, and choose a
landmark as your finish line.
Turn around and walk back
to the start a little slower.
Do the same walk three times a
week on nonconsecutive days,
and push yourself to get to
your finish line faster each time.
Youll spend fewer minutes
walking but burn more calories.
3. MAKE YOUR WALK
A WORK OF ART
Use MapMyWalk.com to
design a walking route
in the shape of a person,
a starfish, or simply a
cool pattern. Turn on the
free app and watch your
design come to life as you
walk the path you created;
it draws a line on the map
as you progress.
You can save and even
post your masterpiece.
SHE LOST
65 POUNDS!
ILLUSTRATIONS BY JULIA ROTHMAN
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YOUR BEST BODY

144 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014


You can walk in whatever youre wearing now (except maybe
pajamas), but 44% of walkers say the right gear inspires them.
LET FASHION
MEET FUNCTION
A bright hoodie keeps
your body warm and
your look cute, while
patterned capris marry
comfort and coverage.
Track Set Hooded
Jacket by Trina Turk,
$140, trinaturk.com;
Nike Pro Capris, $45,
six02.com
CAP IT OFF
Layering offers
warmth at the start
and options while
youre going. Bonus:
This tees body-
smoothing fabric acts
like shapewear for
your core. MSP
by Miraclesuit,
$44, amazon.com
KEEP
HYDRATION
HANDY
Carrying water
with you is easier
when the bottle
looks this great.
Forever 21
aluminum bottle,
$8, forever21.com
GIVE YOUR
FEET A TREAT
Socks that wick away
sweat also help prevent
blisters. Asics Hera
Deux Single Tab, $10,
asicsamerica.com
It was her puppy that got
Simpson Kong moving. She
noticed how their daily walks
boosted both her weight loss
and mood. So when a friend
invited her to join a walking
group, she said yes. She jumped
into a half marathon with little
training and struggled to finish.
But after six months of walking,
she did her next race 40
minutes faster. I saw my
improvement and was hooked,
she says. If someone had told
me Id end up doing races, Id
have said, You want me to pay
to go out and exercise? Now
she does at least six a year. Even
if I dont lose another pound, Ill
keep walking, because it makes
me feel so good.
HER WALKING WOW After
her latest half marathon,
at Disney World, Simpson
Kong spent time in the parks
and discovered a bonus: It
was the first time since I was
about 11 that I didnt have a
single fear about being too fat
to fit in or ride something. I
had so much fun and energy,
Id do it again tomorrow.
Even if I dont
lose another
pound, Ill
keep walking.
HEATHER
SIMPSON KONG, 38
SPORT THE RIGHT STUFF
GEAR UP
TUNE IN
Up-tempo music can
help you go farther with
less fatigue, and these
two-tone headphones
keep it fun. Ear Buddies
by Ban.do, $16,
shopbando.com
SHE LOST
125 POUNDS!
S
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P
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146 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
YOUR BEST BODY
GET YOUR (COLORFUL) KICKS
LACE UP
These running shoes are plush
but flexible and help minimize
impact. Brooks Glycerin 11,
$150, brooksrunning.com
These barely there shoes
are good for fast walkers. Reebok
ZQuick Run, $85, reebok.com
Great for a neighborhood
stroll. New Balance 1400v2,
$100, newbalance.com
A flexible, lightweight runner
suitable for short, fast walks.
Puma Formlite XT Ultra
Dip Dye, $70, shop.puma.com
Designed specifically for
walkers of all sorts. Asics
Gel-Frequency 2 SB, $85,
asicsamerica.com
Take these to the river;
water drains right
out through vents in the sole.
Ecco Lagoon, $120,
eccousa.com
A solid stability running shoe;
a good choice if your technique
isnt perfect. Nike Structure 17,
$115, six02.com
You dont have to spend your lifeor your lifes savingsat the shoe store. Check
out the latest ways to give your walk a lift from the ground up.
Walk or run in these affordable
kicks. C9 by Champion
Womens Legend Running
Shoes, $35, target.com
These walking shoes can
accompany you on a light hike,
too. Keen A86 TR, $90,
keenfootwear.com
Should I get walking shoes or
running shoes? You can wear
either. Walkers should look for
shoes without bulky heels, and
the soles should easily bend at
the ball of the foot. Many
running shoes have both of
these features. Whichever you
choose, fit and comfort are the
most important factors, says
Paul Langer, D.P.M., president
of the American Academy of
Podiatric Sports Medicine.
Is there a difference between
cheap and pricey pairs? More
expensive ones tend to last
longer, says Langer. But most
people can find something
comfortable at any price.
Whats better: barefoot-
style shoes or cushiony ones?
There are too many variables to
call one or the other better, says
Langer. But many walkers find
that when speed is their goal,
more flexible modelswhich
tend to be on the barefoot
side of the spectrummay
help by making it easier to
push off the ball of the foot.
HOW TO CHOOSE YOUR SHOES

Before pain
gets in your way

YOUR BEST BODY
148 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
WALK YOUR FIRST 5K!
Having a goal like walking a 5K or 10Kand putting your
money on the line for an entry feegives more purpose to your
walking routine. Todays walk really matters, because it adds to
how strong youll finish six weeks from now.
Just beware: One 5K and you may be hooked. Youll discover a
whole new level of camaraderie and celebration. Some walkers do
5Ks almost every weekend. Others choose two or three longer events
each year because the training keeps them walking regularly.
The plan below is all it takes to be ready for your first 5K. Its
simple: Youll build a walking habit in the first three weeks by
walking every day. After that, youll add a little speed with interval
walks. Once a week youll also increase the length of one session
to prepare for the 3.1 miles. Brisk walkers will cover race distance
in about 50 minutes, slower walkers in about 60.
GO FOR IT
1
2
3
4
5
6
10-min
brisk walk
15-min
brisk walk
10-min
brisk walk
Rest
Rest
Rest
20-min
brisk walk
25-min
brisk walk
30-min
brisk walk
30-min
brisk walk
30-min
brisk walk
30-min
brisk walk
20-min
brisk walk
25-min
brisk walk
30-min
brisk walk
30-min
brisk walk
30-min
brisk walk
Rest
15-min
brisk walk
20-min
brisk walk
20-min
brisk walk
20-min
interval walk
20-min
interval walk
20-min
interval walk
15-min
brisk walk
20-min
brisk walk
20-min
brisk walk
20-min
interval walk
20-min
interval walk
20-min
interval walk
10-min
brisk walk
15-min
brisk walk
10-min
brisk walk
Rest
Rest
Rest
30-min
brisk walk
30-min
brisk walk
40-min
brisk walk
50-min
brisk walk
60-min
brisk walk
RACE DAY
WEEK MON TUES WED THURS FRI SAT SUN
BRISK WALK Warm up by walking at a slower pace for 3 to 5 minutes. Then
walk the listed time as if youre a little late to an important appointment.
FITBIT FLEX, $100
Best value This
wristband tracks the
same basics as the
otherscalories, steps,
distance, and sleep
for a lower price. You
can share successes
with other Fitbit
friends. fitbit.com
SHINE, $120
Most versatile This
sleek, disc-shaped
monitor also comes
with a clip, so you can
wear it on a shoe, shirt,
bra, or hat. No charging
required; it runs on
a watch battery.
misfitwearables.com
UP BY JAWBONE, $130
Easiest setup Testers
took about 10 minutes
to get rolling, including
customizing the
move reminders: This
bracelet vibrates if
youve been still for too
long (you choose how
long). jawbone.com
NIKE+ FUELBAND SE, $149
These new activity
bracelets bring
a whole new
sense of fun
(and addiction)
to tracking your
steps, calories,
and even sleep.
You can view your
stats in chart form
online and share
them with friends.
TRACK YOUR
PROGRESS
Best readout While
this took the longest
to set up, it requires
the least technology to
usestats display right
on the band. So does
the time of day, so no
need for a watch.
nike.com/fuelband
5K PLANCREATED BYWALKING COACH MICHELE STANTEN
INTERVAL WALK After you warm up, alternate 1-minute bouts of
extra-fast walking with 2 minutes at your regular brisk pace.
F
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F
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Y
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F
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;
C
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Y
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M
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W
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A
B
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S
;
C
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Y
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;
C
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Y
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E

Cancer News
Melanie Cooke, 53 found a
second opinion was critical in
planning her battle against stage
1A uterine cancer. See Melanies
journey at: cancercenter.com/
community/survivors
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will contribute their expertise to the treatment
plan. Working with leading physicians who
have extensive experience in the treatment
of advanced stage cancer can make a real
difference. See more about the credentials of
CTCA Top Doctors at: castleconnolly.com.
G
d
op
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Edgar D. Staren, MD, PhD
President and CEO, CTCA Medicine and Science

4
Stay strong
for the fight.
If youre a cancer patient, your body is not only fighting
the disease, but coping with potentially difficult side
effects. The stronger you remain during treatment, the
more prepared you will be for the fight.
In fact, 69% of cancer patients have health issues
beyond their cancer
2
other diseases or disorders.
This makes choosing the right team of
specialists exceptionally important.
And fully eight out of ten people
living with cancer are also
malnourished.
3,4
The side
effects of treatment can
make eating difficult,
which affects the
patients ability to fuel
the healing process
even a 5% drop in
weight in a month can
decrease a persons
tolerance for treatment.
A dietitian on the care
team is therefore critical
to monitor nutrition and
prescribe a plan to build much
needed muscle mass.
Cancer Treatment Centers of America is a national network of fve hospitals in the U.S. with expertise in
treating patients who are fghting complex or advanced stage cancer, although many patients with an early
stage diagnosis seek our expertise as well. We combine world-class treatment with an integrative approach
to care to reduce side efects and maintain quality of life during cancer treatment. If you or someone you love
has advanced stage or complex cancer call 855-587-5528 or go to cancercenter.com.
Philadelphia Suburban Chicago Metro Atlanta Tulsa Suburban Phoenix
Cancer News
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CARE APPROACH

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Cancer care that integrates
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These additional
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2014 Rising Tide
Advertisement
Carolyn Lammersfeld, MS, RD, CSO, LD, CNSC
Vice President of Integrative Medicine, CTCA
You need to stay
strong for the fight.
Thats what integrative
care is all about.

DOCTOROZMAG.COM 149
YOUR BEST BODY
Your Perfect Wake-Up Stretch
Think of your body as a spongeand twists like this seated pose
as a way to wring out fatigue. I find it more energizing than a cup of
coffee, says physician and yoga instructor Sara Gottfried, M.D.
1
Sit cross-legged
on your bed or floor
and place your right
hand on the outside
of your left thigh.
Place your left hand
behind your back.
One of Dr. Ozs
favorite trainers,
Donovan Green
(below), says those
three little letters
W-H-Ycan beat any
excuse that comes
between you and
being active. Heres
how Green makes it
work with clients:
You: I didnt have time
to exercise yesterday.
Green: Why?
You: I didnt get up
early enough.
Green: Why?
You: I stayed up late
watching TV.
Green: Why?
You: I dont really know.
Green: Why?
You: Uh
Green: OK, then lets
get started!
GET MOTIVATED!
WHY?
The magic word
that makes your
workout happen
2

Inhale and lengthen
through your spine.
Exhale, press your
right hand into your
thigh, and gently
twist to your left.
3
Hold for five deep
breaths, growing
taller with each
inhale and twisting
a little deeper with
each exhale. Repeat
on the other side.
If youre one of those people who just cant stomach breakfast before
an early workout, you might come out ahead without it. People who
didnt eat before exercising in the a.m. burned almost 20% more fat,
according to Northumbria University researchers.
TIP To keep your spine long and straight, imagine a
string is pulling the top of your head to the ceiling.
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YOUR BEST BODY
DOCTOROZMAG.COM 151
When it comes to
weight loss, the shockingbut
deliciousnews is that fat is
your friend. Research reveals
that if you focus on the right
kinds of fat, you can eat plenty of
itup to 35% of your calories
and still lose weight.
Fat doesnt just make food
taste better; your body cant
survive without it. And it might
end your battle with the scale.
Thats partly because rich,
satisfying fat takes a long time to
digest. It also keeps you full
longer, so youll be less likely to
sneak back for seconds or
scrounge for a late-night snack.
But the best thing about fat in
your diet is that two kinds serve
up special benefits: Science
shows they may increase levels
of a hormone that helps your
body burn fat, especially around
your middle. One type is known
as MUFAs (those are mono-
unsaturated fats); the other is
omega-3 fats (the poly-
unsaturated fats that salmon
and walnuts are famous for).
Get ready for this: If you want to get rid of fat,
you might need to eat more of it.
Yep, heaven on a plate. And in the mirror.
BY KAREN ANSEL, R. D.
Eat Fat
to Get Slim
If youre like most people, youre
not getting enough of these
skinny fats. And your body
knows it. Your body is smart
and tries to hold on to the fat it
already has, says Dr. Oz. But
when you eat good fats, your
body loosens that grip. Its like
your fat is eating itself.
For maximum appetite
control and fat burning, and to
lose about a pound a week,
heres what to do:
Get one-third of your calories
each day from good fats (MUFAs
and omega-3s), like those shown
on the next two pages. The rest
of your calories should come
mostly from vegetables, plus
small amounts of whole grains
and lean proteins.
Make room for these skinny-fat
calories by cutting out the
unhealthy saturated fatthats
the kind in animal meat and
cheeses like American and
cheddar. If youre simply adding
good fats on top of a not-so-great
diet, youre just going to gain
calories, not shed weight.
Turn the page to get started.
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YOUR BEST BODY
152 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
What to Eat
To get the most out of healthy fats, eat three meals and
one snack every day, and include one serving of healthy fats in each.
Whats a healthy fat? If you like fish, youre in luckfatty ones
like salmon and trout are excellent sources of
omega-3s; tuna and shrimp contain some
as well. But if youre not a seafood eater, you
can get good fats into your meals
with plant sources like the ones here:
EDAMAME
Add 1 cup to
a salad.
NUT AND SEED BUTTERS
Spread 2 Tbsp on an apple.
Try almond, peanut, cashew, and
sunower buters.
AVOCADO
Savor medium
avocado in a salad or
as a spread.
OILS
Add 1 Tbsp
hazelnut, olive,
avocado, canola,
walnut, soybean,
or axseed to your
salad dressing.
SEEDS
Sprinkle 3 Tbsp
sunower, sesame,
or pumpkin seeds
(above) onto a salad.
Spoon 2 Tbsp ax,
hemp, or chia
seeds onto yogurt
or oatmeal.
Splurge a little: Up to three times a week, you can replace one of the fats from the list above with one
of these yummy options: 1 oz dark chocolate; 3 oz sirloin; 1 oz feta, Brie, goat cheese, or Parmesan.

Eat leaner proteins,
like poultry, fish, beans, and
tofu instead of ground beef
or processed meats like
sausages, salami, or hot dogs.
Stay away from foods
with palm oil or trans fats
on the ingredients list.
MORE SECRETS TO SUCCESS
NUTS
Nosh on oz;
thats about
8 macadamias,
17 almonds,
15 pecans, or
10 walnut halves.
OLIVES
Snack on 15, or add
them to a chicken dish.
Spoiler alert: This includes
lots of packaged foods,
especially chips, snacks,
crackers, and many frozen
foods and baked goods. And
try to avoid eating snacks
that contain ingredients
your grandmother wouldnt
be able to recognize.
Knock out bad fats
to make room for the good
ones. That means taking a
pass on fried foods and
pastas with cream sauces.
Dont fall for low-fat
processed foods. Filled
with quickly digested carbs,
these products tend to be
just plain unsatisfying.
Plus, they can have as many
calories as their full-fat
counterparts, if not more.
So sideline those. Give the
same treatment to light
or reduced-fat butter and
cream cheese.
Healthy fat should provide about a third of your calories
but not a third of your plate! Since fat contains more than
twice the calories of protein or carbs, let good fats
take up a sliver of a plate; fill the rest with healthy whole
foods. Heres what the ideal meal looks like.
HOW TO FILL YOUR PLATE
Slightly less than
half vegetables
Veggies take up lots
of room in your
stomach, leaving
less space for
higher-calorie foods.
One-eighth
healthy fats
Keep added fats to
about an eighth of
your plate for foods
like avocado or
olives, a little less
for denser foods like
nuts and seeds.
One-quarter lean
protein
Protein like this lean
chicken is generally
digested more
slowly than any
other nutrient,
keeping you
full for hours.
One-quarter
whole grains
People who eat three
daily servings of whole
grains have tinier
waistlines and healthier
weights than people
who dont choose
whole grains.

DR OZ TIP
Its critical to have
some fat in your meals
the right kind, of course.
Theres a creaminess
that you cant ignore. The
robust taste fat gives your
food makes you more
satisfied with what youre
having; plus, it keeps
you full longer.
YOUR BEST BODY
154
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HOW EASY 24 HOURS CAN BE:
BREAKFAST
Cook cup rolled oats
according to package
directions. Swirl in
2 Tbsp almond buter.
Top with 1 sliced banana.
LUNCH
Chicken and avocado sandwich:
Layer 3 oz grilled skinless chicken
breast, sliced avocado, letuce,
and tomato on 2 slices whole
wheat bread. Serve with 1 apple.
DINNER
Heap Bibb letuce or other
greens onto your plate and add
cup lentils and 3 oz canned
salmon or canned tuna. Top with
chopped tomato, dill, and a
squirt of lemon juice.
SNACK
In a food processor, puree
7 pited jumbo black olives,
Tbsp olive oil, and 1 tsp
capers. Serve with 15
whole-wheat pita chips.
5 MORE WAYS
TO EAT
SKINNY FATS
Note for number crunchers:
Heres how it adds up. In your
1,500-calorie day (left), youll get
almost 500 calories from
fat (or about 55 grams of fat).
Layer smoked
salmon or trout on
a slice of crunchy
whole-grain toast.
Toss sesame seeds on
top of stir-fried
broccoli or asparagus.
Dredge chicken in
egg whites and coat
with crushed walnuts,
macadamias, almonds,
or pecans instead of
bread crumbs.
Toss edamame with
chili powder and olive
oil. Bake in a 375F
oven for 15 minutes.
Top cup 2% Greek
yogurt with 3 Tbsp
pumpkin seeds.
Your Day of
Skinny Fats

www.thebodyperfect.com
2014 Equibal Inc. All rights reserved.
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156 DR. OZ THE GOOD LIFE MAY ^ JUNE 2014
Dr. Ozs Rx...
Start with a
reality check.
Other people are generally
more focused on their own lives
and imperfectionsthan on yours.
So when someone gives you an
odd or angry look, dont assume
theyre aiming arrows at you.
I invite you to think another way.
Maybe theyre just
irritated because they got
soaked in the rain.
Show what
youve got.
Many of us are so afraid of
exposing our shortcomings
that we end up hiding the zillion
things we have to offerthe
very things people love about us.
The good life isnt about
fixing things youre trying
to hide; its about
celebrating what youre
willing to share.
Be like
nature.
It embraces imperfection.
When Id take my daughters to
the natural history museum, theyd
point out their favorite gems. There
was one flawless piece of jade, and
no one ever gravitated to it. I finally
realized it was because the perfect
stone was boring. The blemishes made
the others more beautiful. Its fine
if the Eiffel Tower is symmetrical.
But in people, Ill take
off-center any day.
Im
not great on
the piano, but that
doesnt stop m
e
from
playing.
Few things in life are flawless, so why do we spend so much time
obsessing over our shortcomings? Truth is, we do a lot of damage
to ourselves by expecting to always score an A+, when our imperfection
is what makes us human. Try flaunting, not fearing, your flaws:
Be Less Perfec
t
What will you do less perfectly this month? Email me your answer: DrOz@DoctorOzMag.com
A
N
D
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W
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N
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Y
.
S
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B
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A
N
N
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A
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J
U
D
Y
C
A
S
E
Y
.
H
A
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R
B
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A
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S
A
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G
N
A
.
M
A
K
E
U
P
B
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L
I
N
D
A
M
E
L
O

Use as directed for o occasional sleeplessne ess. irected for o occasional


Read each label. Keeep ou ut of reach of chi n. ldren bel. Keep ou ut of reach
Ga Ga Procter & Procter & amble Inc., 2 amble, Inc 2014
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2014 Allstate Insurance Co.
A good life starts at home. Where we
learn right from wrong. How to forgive
and forget. And start to get a sense of
who we really are. Our homes protect
so much.
Talk to your local Allstate Agent about
how you can protect it back. One good
turn deserves another.
but we st il l remember home.
Believe in the power of good:
Allstate.com/good