MARCH 2020
Weeknight Shrimp and Fennel Salad Page 10
Exclusive
JULIE BOWEN
EVERYTHING SHE’S LEARNED FROM HER MODERN FAMILY
America’s Best States to Retire Now Page 8
Eat This to Improve Your Vision Page 13
Foods That Heal
Power-Packed Superfoods: What Are They? Page 3
Type 2 Diabetes Myths Debunked Page 4
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D Dynamic Stretching This form of stretching actively moves the joints and muscles through complete ranges of motion (think arm circles, leg swings and twisting lunges) and is the preferred form of preexercise stretching, according to Olympic athlete trainer Joe Yoon. His book, Better Stretching: 9 Minutes a Day (March 3), offers demonstrations, muscle-soothing techniques and 30-day plans for every level. By the Numbers
98.6°
Is it cold in here? Over the past 150 years, the standard normal body temperature has actually decreased from the canonical 98.6°F (what we learned in school) to 97.9°F, according to a recent Stanford University study. Researchers reviewed more than 650,000 temperature measurements since the Civil War era and concluded that the nearly onedegree drop is likely due to physiological changes.
Top Trends
Shelf Help
Superfood 411
Live the Seasons
While no one ingredient is a miracle worker, certain vitamin-, mineral- and antioxidant-dense foods have earned the marketing label: Superfood. Combine them with a balanced diet and pack your meals with powerhouse nutrients: Hemp Seeds: A complete plant-based source of protein (and magnesium and potassium), these mild-tasting seeds can be added to pesto, soups, salads or wild rice dishes. Mushrooms: White, cremini, portobello, oyster and shiitake mushrooms all have unique antioxidant content that may even reduce inflammation or ward off pesky colds and flus. (Add garlic for double the bacteria-fighting power.) Ginger: Sip away! Ginger tea is known to help calm an upset stomach or nausea. Dark Leafy Greens: Toss spinach (whose immune-boosting B vitamins may ward off infection), Swiss chard or kale into stews and soups or sauté with olive oil for a boost of fiber, vitamin C, iron and calcium. Olive Oil: A great source of vitamin E, polyphenols and monounsaturated fat, olive oil (known to reduce risks of heart disease) can be used for dressings, sautéing or roasting vegetables. Cinnamon: For healthier blood sugar levels (it’s thought to help with glucose control), sprinkle cinnamon in your coffee grounds or smoothies or use as a flavor boost for meat and pork. Nuts: High in protein and good monounsaturated fats, hazelnuts, walnuts, almonds and cashews (which can help reduce the risk of diabetes) make for a great snack. Add to oatmeal or salads, or try a nut butter.
Contact us: Send mail to Spry Living, 2451 Atrium Way, Suite 320, Nashville, TN 37214, call 800-284-5668 or email sprylivingeditor@amgparade.com • spryliving.com
It wasn’t long ago that the seasons dictated what we ate and how we slept, moved and even socialized. In The 4 Season Solution (March 10), Dallas Hartwig, co-author of The Whole30, makes the case for living that way again and provides a modern-day blueprint. Following the little changes in his plan could help you “reclaim your health, regain your energy and let go of excess weight,” he says.
Fast Fact
How Active Are You? Have you participated in any physical activity or exercise over the past month? Fifteen percent of Americans answered ‘No’ to that question in a recent survey from the Centers for Disease Control and Prevention. In almost half the states, more than one in four adults considered themselves physically inactive, increasing to more than 30 percent in seven states (Tennessee, Oklahoma, Louisiana, Alabama, Kentucky, Arkansas and Mississippi).
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Diabetes Myths Debunked Are You at Risk?
T
he most common form, Type 2 diabetes prevents your body from properly using insulin. While your genetic markers play important roles, the following may increase your risk:
hat’s true and what’s just plain false? Setting the record straight is Roy Taylor, M.D., whose new book Life Without Diabetes (March 17) recommends dietary habits that he believes can help reverse Type 2 diabetes. His strategies target fat in the liver and pancreas, where studies have shown fat accumulates and contributes to the disease’s development. Here are four common diabetes myths he’s debunking:
W
> Myth 1: It’s due to obesity
There’s a common misconception that those with diabetes are obese or overweight. But individuals can get Type 2 diabetes at any level of body mass index (BMI), a value derived from the weight and height of a person. “Everyone has a personal fat threshold,” Taylor says. “And population averages are irrelevant. If you’re built to be healthy with a BMI of 22, then you may get diabetes if your BMI rises to 25. Your friend may be metabolically healthy with a BMI of 36, but develop the disease with a BMI of 39.” > Myth 2: Diabetes is rarely “serious”
“It’s often a desperate condition,” Taylor says of the disease that’s responsible for more than 1 million deaths each year (Type 1 and Type 2 combined). It causes more than 100,000 amputations per year and is the most common cause of preventable blindness, he says. Plus, its complications can create familial, social, mental and job-related stress.
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> Myth 3: Sugar is in your blood because you ate too much of it
Morning glucose spikes happen naturally. “Overnight, the sugar in your blood has been made by your liver. Then there is a double whammy,” Taylor says, when you eat carbs and digest them into sugar. But the basic problem is that the body isn’t using insulin properly. “Losing fat from the liver and pancreas can restore this function.” > Myth 4: It’s irreversible
Taylor suggests that while large studies show Type 2 diabetes often worsens over the years, these reports simply observe what happens when its basic cause (“fat inside the liver and pancreas”) isn’t treated “and is still causing mischief. Remission of Type 2 diabetes by fat loss is achievable.”
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• Age (45 or older) • Weight While being overweight or obese does not mean you will get diabetes, it is a major risk factor, particularly if you have excess weight around your stomach. • Family history Type 2 diabetes has a stronger link to family history than Type 1, according to the American Diabetes Association. • Inactivity Regular exercise will not only help you control weight, but it will also help lower blood sugar by increasing insulin sensitivity. • High blood pressure • High cholesterol • Polycystic Ovary Syndrome (PCOS) • Race African Americans, Hispanics, Native Americans and some Pacific Islanders and Asian Americans all have higher rates of diabetes.
Spry Interview
A
fter 11 seasons of playing Claire Dunphy on Modern Family, you can understand why fans ask actress Julie Bowen if she’s just like the TV mom she plays. “I’m like, ‘Well, I look kind of like her and we talk the same, but we’re also different. For instance, she can day drink and I cannot.’ Wine makes me sleepy. I wish I had her skills!” Bowen says. Truth be told, there are similarities. The 50-year-old Emmy winner is a mom to Oliver, 12, and 10-year-old twins, John and Gustav, and she’s the first to admit that sometimes, real life seems like a comedy: “The number of times I’ve had to teach my children how to sneeze…it’s unbelievable. Every sneeze is like the first time they’ve sneezed.” Bowen is not a germaphobe, but she’s keen on common-sense ways to stay well. That includes getting the flu vaccine (she’s a spokesperson for Xofluza, a single-dose influenza treatment) and not tempting fate: “There’s a door to stage 5 where we shoot Modern Family, and I’m not going to touch that doorknob because it gets about 3,000 hands a day,” she says. In addition to helping her family and others make it through flu season unscathed, the actress is wrapping her head around the end of a Modern Family era. The show’s final episode is April 8, and although Bowen isn’t quite ready to move out of the Dunphy house for good, she’s thankful to have been a part of the award-winning project. Spry Living caught up with Bowen to discuss closing a major acting chapter and what her wellness routine looks like at 50. Claire taught me how to parent. She had older children when we started, and mine were babies. I was fed the wisdom of the writer’s room and got to learn with these fake children at work. I’ve gotten to watch them grow up, and they have turned out so beautifully if I do say so myself! It’s given me a lot of confidence as a parent. You’re not supposed to be their best friend when they’re little—I got that from Claire. But then I get to look down the pipeline and go, “Hey, Claire gets to hang out with her kids and actually
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enjoy them. Maybe I will too someday when I don’t have to be the limits-and-boundaries person.” What will I miss about Modern Family? Oh my God, everything. The friendship, the easy camaraderie, the fact that I have a job. People are like, “You’re not very social.” But I laugh with my friends at work all day. I don’t need to go to a party on the weekends because I have this crazy job that is a party. I eat really clean and have pretty simple rules: I try not to eat white food, like white rice, pasta and white bread. There aren’t really any white foods that are good for you when you think about it. Marshmallows? Powdered sugar? Nope. I also like to see
modern
woman ACTRESS JULIE BOWEN ON TEACHING HER KIDS TO SNEEZE, EMBRACING AGING AND SAYING FAREWELL TO HER MODERN FAMILY. By Nicole Pajer the ingredients. If it’s complicated to the point that I don’t know what’s in it, I’m not interested in eating it. I turned 50 in early March, and the clichés about aging are so true. Sometimes, I wish I could put my current brain in my 20-year-old body and say, “Do not worry about all this crap. Do not worry about money or meeting the right person.” I don’t know if it’s exhaustion or wisdom, but the end product is an intelligence that comes from being older. I’m not as quick to get upset about things. I’m still an emotional person, and I’m happy about that—I’ve made money off of it! But I
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don’t feel like it has to drive me every day. I’ve never admitted this publicly, but I started meditating last year. I’m afraid to talk about it because I feel like I caught some lightning in a bottle. I just decided I was going to count my breaths one day. I thought, “Well, I’ll count to 100 breaths. I’m not going to think about whether or not I’m doing it right.” I thought it would probably take like seven minutes. I did it and looked at my watch, and it was 24 minutes later! I can’t deny that something happened. That drove me to (Continued on page 14)
Garden Party
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That’s a Wrap A mix of sweet potato flour and whole-grain flours is the base for BFree Sweet Potato Wraps (100 cal, 1g fat per wrap). They have no added sugar and are gluten-free and high in fiber (6g per serving), which supports gut health. Power Pasta Get a full serving of veggies plus 12g protein from a 2-oz serving of Ancient Harvest Veggie Pastas (200 cal, 0.5g fat per serving). They’re made with green lentils, spinach, kale and cauliflower and are available in spaghetti, penne and rotini. Rice Revamp Tired of cauliflower rice? Mix it up with RightRice Medley. The Harvest Pilaf veggie rice (190 cal, 2.5g fat per serving) is a blend of carrots, pumpkin seeds and “rice” made with lentil and chickpea flour, pea fiber and rice flour. Each ⅓-cup serving has 5g fiber and 8g protein. Snack Surprise Butternut squash, cauliflower, spinach, broccoli and other veggies combine in the crispy Real Food From the Ground Up Butternut Squash Crackers (100110 cal, 2-2.5g fat per serving). The gluten-free snack comes in Sea Salt and Parmesan varieties.
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tax Social Security benefits, living costs tend to be low relative to income. Property taxes are low, and “un-retirement” pensioners can find a booming economy if they choose to work. Health: With a focus on fitness, year-round sports and high-quality health care, Utah came in at No. 5 in the latest Gallup National Health and Well-Being Index.
The 5 Best States to
Retire
WE LOOKED AT AFFORDABILITY, HEALTH AND QUALITY OF LIFE TO FIND OUT WHICH STATES MAKE FOR THE HAPPIEST, HEALTHIEST RETIREMENT. By Paula Spencer Scott
W
hich factors will lead to retirement haven? Experts say having a lot to do tops the list. That’s because socializing, exercising and community involvement keep aging brains and bodies young. “Retirement can really be bad, unless you have something to retire to,” says Daniel J. Levitin, author of Successful Aging. Money managers emphasize a low cost of living and favorable taxes. Add in good health care, scenic beauty and nice neighbors, and you might just want to consider one of these top states:
South Dakota Wealth: Retirement dollars stretch as far as the horizon here, thanks to a below-average cost of living, affordable housing, a low 4.5 percent sales tax and no state income tax, which includes no taxing on retirement benefits. Health: Urban hospitals are known for geriatric services and advanced telehealth services that reach rural towns. Plus, the Milken Institute named Sioux Falls and Rapid City among the top small metro areas for successful aging. Happiness: A high quality of life can be found among nature in The Mount Rushmore State’s
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Black Hills National Forest, Badlands National Park, Wind Cave National Park or at popular fishing spots like Pactola Lake.
Tennessee Wealth: Tennessee has the fifth lowest cost of living at 10.2 percent below the national average (including in health care) with no state income tax and no pension tax. Consider relocating to the college town of Knoxville, which has been named one of the country’s most affordable cities—as well as one of the first “dementia friendly” places to live. Health: A mild climate and 54 state parks make it easy to fish, hike and enjoy the outdoors across the state. Happiness: Enjoy a wide range of tourism hot spots throughout the year, including the Great Smoky Mountains, Grand Ole Opry, Graceland, Dollywood, Appalachian Trail, Beale Street in Memphis and more. Plus, the state’s Volunteer Tennessee program embraces its nickname, inviting newcomers to join conservation, education and other community efforts.
Utah Wealth: Although it’s one of the few states to
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Happiness: Find joy in stargazing opportunities, genealogy research, a thriving intergenerational scene, five mind-blowing national parks and more. Plus, Utah’s Salt Lake City and Provo-Orem made the Milken Institute’s latest list of the best cities for successful aging.
South Carolina Wealth: Fixed incomes can cash in on Southern hospitality. The cost of living in South Carolina is almost 10 percent below average, home prices rank 37 (out of 50), there’s no tax on Social Security benefits, and deductions are generous for retirees. Health: The No. 1 draw is the subtropical, year-round climate, which allows for sunfilled days of beachcombing and golfing. It’s a low-stress, laid-back lifestyle, and when it comes to the food, the catch of the day just might strike your healthy-living fancy. Happiness: Many Palmetto State retirees begin along the Grand Strand and various beaches or relocate into abundant retireefocused communities and thriving historic havens such as walkable Charleston, beautiful Beaufort and capital Columbia.
Wyoming Wealth: For older adults, the taxes are among the country’s best, with one of the lowest tax rates and no state income tax. Housing prices are below national average as well. Health: In the Cowboy State, enjoy clean air, grass-fed bison, bird-watching, fly fishing, horseback riding, skiing and all the big skies you care to meditate under. Happiness: Rugged individualists might find the least populated state quite peaceful. Retirees cluster in pricey resort towns like Jackson Hole and Cody, affordable college town Laramie, cultural Casper and small retreats like Buffalo and Sheridan. WY not?!
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Preheat grill to medium-high. Trim outer layers of 1 large fennel bulb, sliced lengthwise into ž-inch wedges. In a large bowl, combine 3 Tbsp avocado oil, 2 cloves minced garlic, 1 Tbsp fresh lemon juice, Âź tsp salt, ½ tsp paprika and fennel. Add ž lb fresh or frozen large shrimp (thawed). After marinating for 10 minutes, use a slotted spoon to scoop out shrimp and fennel; discard marinade. Grill fennel slices for 6–8 minutes, turning halfway through. While the second side is grilling, add shrimp and grill for 2–3 minutes per side, until shrimp are pink and curled, but not overcooked. Remove fennel and shrimp and set aside. Toast 2 Tbsp pine nuts in a small pan over medium heat for 1–2 minutes, until warm and fragrant. Set aside. In a salad bowl, combine 3 Tbsp extra virgin olive oil and Âź tsp salt. Peel and separate one orange into segments. Juice 1–2 orange segments to make 1½ Tbsp of fresh orange juice. Whisk olive oil, salt and orange juice together. Add 4 cups trimmed arugula, grilled fennel and toss with vinaigrette. Top with shrimp, pine nuts and remaining orange segments. Serve immediately. Serves 2 Per serving: 457cal, 26g fat, 243mg chol, 36g prot, 27g carbs, 10g sugar, 8g ďŹ ber, 770mg sodium Recipe courtesy of The Mediterranean Method. Copyright Š 2019 by Steven Masley, M.D. Photographs copyright Š 2019 by Robert Bredvad. Published by Harmony Books, an imprint of Penguin Random House.
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> Tandem stance and walk Stand with one foot directly in front of the other so that the toes of one foot touch the heel of the other. Step forward (your heel should touch your toe with each step), taking 10 steps total.
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> Single leg stance lateral Stand on one leg and maintain your balance. This time, hold your free leg out to the side of your body for 10 seconds. Return it to the original position. Repeat with the other leg. Tip: It’s OK to lift your arms out to the side for balance (like a tightrope walker), but try to progress to doing the exercises with your arms down and, eventually, crossed over your chest. —CHRISTOPHER TRAVERS, M.S., exercise physiologist
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I find it disconcerting that 60-year-olds look like 30-yearolds. They do look great! And yes, 50 percent of me wants to do exactly that, but the other 50 percent of me wants to do absolutely nothing and just melt like a proper old lady. As long as I can create work for myself, either as an actor or director or producer, I don’t have to fight the clock as far as not being 25 years old. I have a really bizarre online shopping habit. I’m not a good sleeper, and I know you’re not supposed to sleep with your iPad, but I do. At 3 a.m., I’ll read the news, look at some shopping website and fill my cart. But I won’t buy anything. Then, like, two nights later, if I’m back on that website and still like the stuff, I’ll consider it. I love a bargain. Nordstrom Rack is my jam, and I also like Poshmark. I’m trying to decide what I will steal from the Modern Family set. There are some really ugly things in the Dunphy house that
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SPRY LIVING
™
I’ve made fun of for years that are so Dunphy. There’s a calendar in the kitchen that hasn’t turned the page since season one, and I know every item on it. I’m not going to take the Dunphy couch though—I think it has a wooden board inside to keep it up at this point because it’s so saggy. There’s a hallway that we very seldom shoot in, but we’re often standing in it just before we enter the kitchen on set. And there are two drawings of birds. I’ve spent countless hours staring at those birds, so I think that’s something I would take. It reminds me of this little corner of the set where I’ve spent so much time. My sisters and cousins call me “Derelicte” [from Zoolander] when I have to dress myself. I get up in the morning, and I’m always dressed for a run. I don’t know when that run is going to happen. It might not happen until 6 o’clock at night. I don’t do cute workout clothes because I’m all about comfort, and so they’re stuck with what they call “the homeless athlete” for the rest of the day. I’ll be wearing a parka that I stole from set because I burned it on one of the space heaters (I’ve put duct tape over the hole), running tights and sneakers. I’m finally starting to carve out some “me time” as a mom of three. I found out that legally your kids are allowed to be in the house alone for up to an hour. I was like, “You mean I can go for a run with the alarm on and lock the door, and I’m not going to get arrested?” I tell them, “No cooking, no fighting,” and I go. That changed everything. And because they’re older now, I’m not on deathwatch anymore. I can go and lay down and read. I set my alarm for when it’s time to get up and make dinner. Those little windows are great. There aren’t many, but they’re great.
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SPRY LIVING
15
Handcrafted by Italian artisans, the look is “magnifico”...as is the price of
——— Italy “The hoop [earring] is the calling card of a woman who lives life on her terms”.
only
— The Economist 1843; 2018
$39
What Raffinato Clients Are Saying:
ÌÌÌÌÌ “Very nice piece...Very unique... Italians got it right again... Will consider more. Thanks.” —R., Toluca, IL
Get Into The Groove
The ultimate jewelry must-have for a must-get price. Italian-made perfection for only $39!
T
here are certain fashion essentials every woman simply must have: A little black dress. A great pair of jeans. A strand of pearls. And, to round things out, a pair of great hoop earrings. And, when it comes to putting a fresh twist on a classic, you can’t beat the lux style of Italian design. So, to Italy we went. And, we returned with earrings that run circles around the competition. The Cerchi Scanalati Earrings are perfect classic hoops crafted of .925 sterling silver and covered in lustrous Italian gold. Updated with a grooved texture, these earrings are the ideal size that walks the line between bold and dainty with ease.
worth the price difference, and that is the only difference. These earrings can go head to toe with the best of them. Satisfaction guaranteed or your money back. Try the Cerchi Scanalati Earrings for 30 days. If you aren’t perfectly happy, send them back for a full refund of the item price. Limited Reserves. Italian-made earrings for such an unbelievable price won’t last. Don’t let these gorgeous earrings get away. Call today!
Cerchi Scanalati Earrings
You could easily spend $300 for gold over sterling silver hoop earrings, but why would you? A fancy name isn’t
Stunningly affordable $299†
$39 + S&P
• Made in Arezzo, Italy • Yellow gold-finished .925 sterling silver • 1"; hinged clasp
Call today.
1-888-444-5949
Offer Code: RFN184-01. You must use the offer code to get our special price. ™
14101 Southcross Drive W., Ste 155, Dept. RFN184-01, Burnsville, Minnesota 55337
www.raffinatoitaly.com
† Special price only for customers using the offer code versus the price on Stauer.com without your offer code.
STRESS LESS &
SLEEP
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Š Procter & Gamble, Inc. 2019
Our drug-free formula includes Ashwagandha to help calm the mind and body, while an optimal melatonin level helps you nod off naturally with no next day grogginess.* Naturally Superior Sleep.