Editors Of Prevention Magazine - List Makers Get-Healthy Guide: Top To-Dos for an Even Better You!

To your best health

contents

THIS IS A book of lists, so we can't think of a better way to lead off than with one. So here, then, are our top 5 reasons that a list is the perfect tool for helping you to shape and maintain a healthy lifestylehowever you define it.

The universe of health information is constantly growing and evolving. That's a good thing, because it means that we're getting better at understanding how we can keep ourselves fit, healthy, and vibrant. The downside is that, as consumers, we can become overwhelmed by the dos and don'tsespecially when what was good for us last month, last week, or even yesterday suddenly turns out to be very, very bad (and vice versa).

With a list, we can weed out the distracters and focus on what's real and proven. As you read this book, some of the information may be familiar, which means that it's stood the test of time. But much of it is brand new, reflecting the latest science and expert thinking on a host of popular topics, from buying organic () to creating the perfect skin-care regimen (page 94) to getting a good night's sleep (page 146).

Our nation's collective waistline seems to be growing in direct proportion to the number of diet plans and products on the market. This is true, at least in part, because no one dietary aid will work for everyone. We all have distinct genetics, family histories, personal preferences, and lifestyles. So we each need a self-care plan, whether we want to lose weight, lower our disease risk, manage stress, or improve our mental sharpness.

The beauty of a list is that you get to decide how much (or how little) you want to do in pursuit of a particular personal goal, based on the options presented to you. Pick your favorite advice from each listor, for a challenge, see if you can use every tip in a list at least once. Try a few strategies and you'll discover which lists (and their components) work the best for you. Then use what you've learned to build a self-care plan that you can live with.

Most of us keep a to-do list of some sort, whether it's scribbled on a Post-it or keyed into a PDA. And nothing feels as good as being able to cross off an item. It's visible proof we've achieved something.

Some days, just making a critical phone call or remembering to pick up the kids at soccer practice is a minor triumph. We can benefit from applying this same philosophy to a healthy lifestyle.

By parsing our big-picture goals into bitesize bits, we begin to make them doable. Going back to our weight-loss example, the prospect of losing 20 pounds may be daunting. But incorporating a serving or two of fat-fighting foods into your daily meals and snacksnow that seems easy enough, doesn't it? Likewise, doing everything experts recommend to be eco-friendly can be both impractical and expensive. But just washing laundry with cold water is an easy change that adds up!

From year-end best- and worst-ofs, to seasonal sports rankings, to the nightly Top 10, lists entertain as well as they inform. In navigating this book, no doubt you'll turn to the topics most relevant to you first. But we do encourage you to read the rest of the lists when you have a chance. You're guaranteed to find a few delights and surprisesnot to mention some fascinating facts that might help break the ice at your next business meeting or dinner party. (Did you know, for example, that 53% of women spend more time trying to tame frizzy hair than they do exercising? Really!)

It doesn't demand a long-term commitment or up-front resources. You can read a list, glean from it what's appropriate for you, and then move on to the next one. In this book, you've got 96 lists to choose from, on the topics that we at Prevention know best.

We've had a blast crafting this collection just for you, in collaboration with a team of experts at the forefront of their respective specialties. Read the lists, absorb them, make them work for you. We think you'll agree: These lists make a healthy lifestyle as easy as 1, 2, 3!

The Editors of Prevention

chapter 1 food

WHILE ALL FRESH, whole foods have something to offer nutrition-wise, the 10 chosen for this list are especially noteworthy for their nutrient profiles. They may not be regulars on your dinner plate now, but consider that the simple act of broadening your food horizons can measurably improve your health. Colorado State University nutritionists asked 106 women to eat 8 to 10 servings of fruits and vegetables daily for 8 weeks. Women who chose from 18 different varieties of produce reduced their rates of DNA oxidation, possibly making their bodies more resilient against disease, while those who ate the same 5 over and over again showed no change.

So dont be afraid to mix it up at mealtime! These top picks are a good place to start.

facts & figures

percent

The number of vegetables in kids diets that are actually french fries, according to a study from Ohio State University.

Six fresh figs supply 891 milligrams of blood pressure-lowering potassium, nearly 20% of the recommended daily intake. In a 5-year study from the Netherlands, high-potassium diets were linked with lower rates of death from all causes in healthy adults age 55 and older. A serving of figs also has nearly as much calcium as cup of fat-free milk!

Shop for figs that are dry on the surface. Chop and add to yogurt, cottage cheese, or green salads, or cut open and stuff with a low-fat soft cheese.

One-half cup of this old-fashioned root vegetable has only 18 calories but is rich in cancer-fighting compounds called glucosinolates. Blend or mash boiled turnips into your favorite mashed potato recipe for a lower-calorie, high-nutrient comfort food.