January 15, 2019 at 12:49PM by CWC If you opt for a high-impact or cardio classes, you’ll find yourself breathless at least once during your workout. It’s a guarantee. Figuring out how to breathe when running is tough. But you definitely have the power to keep your breathing pattern from completely sabotaging your endeavors, according to Aaptiv running coach and CrossFit trainer Meghan Takacs. Instead of stopping to take a (literal) breather, the coach recommends forcing yourself to inhale and exhale deeply without breaking stride. “Taking that deep breath mid tempo run can deliver more oxygen to your body and therefore help you run more efficiently,” she says. “The key to preventing lung and leg fatigue is to breathe deeply. That will help expand your diaphragm.” If you’re still not sure whether you should breathe through your nose or mouth, Takacs recommends the latter. Inhaling and exhaling through your mouth allows you to take in more oxygen (the good stuff!). “It also relaxes the muscles in your face, which helps you relax and breathe more efficiently,” she says. Whether you’re putting your endurance to the test with extra mileage or a brutal HIIT sequence, Takacs explains that regulating your breathing at the start of the workout will help you learn to train smarter. “I always tell my listeners to sync their breathing pattern with their lower body cadence,” she says. “When you body gets into a flow, it’s easier to maintain pace and form. Keeping your breathing central and steady—belly breathing—helps to avoid shallow
Day: January 15, 2019
NBD: Searches for this $7 shampoo are up 4800% on Google
January 15, 2019 at 12:35PM by CWC Remember how good it felt in middle school when you showed up with the coolest new Lisa Frank trapper-keeper before anyone else had it, and then a week later half of the kids in your class had the same rainbow-colored folder peeking out of their backpacks? Well, that’s how I feel about Love Beauty and Planet shampoo and conditioner. I fell deeply in love with the sustainable brand’s haircare products when they first launched last year, and now, it seems, the rest of the Internet has finally caught on to how amazing it is. According to Google Trends, searches for the product are up 4800 percent, which makes me feel wildly validated in my love affair with the stuff. While I could wax poetic for thousands of words about how much I love all things LBP, I’ll limit myself to sharing a few reasons why I’ve made it a permanent staple in my shower routine. The Internet’s new favorite shampoo comes in six different scents, each of which is meant to treat different hair concerns: murumuru butter and rose for color treated hair (#itme), coconut milk and white jasmine for curls, Indian lilac and clove leaf for shine, coconut oil and ylang ylang for repairing damage, tea tree oil and vetiver for detoxing and volumizing, and turmeric and tonka essence for a sulfate-free way to strengthen strands. Not only are the products good for your hair, though, they’re also good for the planet. The bottles
Close or codependent? Here’s how to tell the difference and not lose your sense of self in your relationships
January 15, 2019 at 12:09PM by CWC Codependency is one of those clinical terms, like disassociative episodes or anxiety, that gets casually tossed around so often its actual definition is hard to gauge. So, what does it mean to be codependent …really? While part of human nature and relationships involve relying on each other, “when we need that person to make us feel important, to make us feel that we matter” that’s codependence, says Brian Jory, PhD, psychologist and author of Cupid on Trial. Rather than it being a choice or something that’s done out of enjoyment, codependent relationships are grounded in compulsiveness and desperation, he adds. In extreme cases of codependency, the person in question will “build an identity for themselves around caring for their partner,” Dr. Jory says. “They value themselves only in their ability to take care of their partner but come up short in the skills of self-care.” Although codependency has a mostly negative connotation and can be unhealthy, according to New York-based clinical psychologist Jordana Jacobs, PhD, it’s not always black and white. She says people can, in fact, have healthy relationships if the participants have a similar need and desire for codependency. “When you have two people who feel comfortable deeply relying on one another and are mutually communicative about their needs, then it is possible to function well within a codependent relationship,” explains Dr. Jacobs. Problems arise when “the dynamic is imbalanced, with one person desiring enmeshed codependence and the other desiring diffuse independence,” she adds. Telltale signs such a relationship
What it really means to be an introvert, according to a psychologist
January 15, 2019 at 12:06PM by CWC It’s hard out here for an introvert. At work, at school, with friends, and even around immediate family, the world seems designed to recognize and reward the things that don’t come naturally to people who identify as introverts—and overlook, or even dismiss outright, the things that do. (Did anybody else’s parents ever stress about the fact that you preferred reading Nancy Drew in your room to playing with your fellow tiny humans? Just me? Cool.) “In our society, there seems to be an emphasis on the idea of ‘get out there and show what you’ve got,’ rather than ‘stay in and develop what you’ve got,’” says Laurie Helgoe, Ph.D., a psychologist, associate professor of behavioral sciences at the Ross University School of Medicine, and author of Introvert Power: Why Your Inner Life Is Your Hidden Strength. That can make it tough for introverts, who tend to focus on what’s happening internally instead of on their external surroundings, to find their niche. But what does it mean to be an introvert? Well, it’s complicated. Generally, introverts are energized from time alone rather than social time and are more focused on what’s happening internally (thoughts and feelings) instead of their external surroundings and what others are doing. This tendency to hold back and stay in makes many people dismiss introverts as “aloof,” “reserved,” or “shy.” But not all introverts are shy, and not all extroverts are outgoing. “Shyness refers to social reticence, while introversion refers
Here’s why high-fiber diets are all the rage—and how to beat the bloat
January 15, 2019 at 12:05PM by CWC Another week, another new study touting the benefits of a high-fiber diet. Fiber may not be the sexiest nutrient, but with all its superpowers—from lowering inflammation to boosting metabolism—it certainly proves itself as of the most vital when it comes to keeping your body in top form. The World Health Organization recently published the findings of a study that suggests increased fiber intake is linked to reduced risk for stroke, heart disease, breast cancer, and diabetes. Pretty major! According to the study, the target is about 25 to 29 grams of fiber a day. But there’s a common roadblock that confronts people trying to include more fiber in their diets: bloating. Whether you up your fiber in the form of grain bowls or salads, bloat can be counted on to rear its ugly head. It’s a complaint fiber queen and The F-Factor Diet founder Tanya Zuckerbrot, RD, is all too familiar with. Fortunately, she has plenty of tips. “If you’re not used to eating a lot of fiber, add it in slowly,” she says. “Think of fiber like a sponge in your gut. It swells up, and too much too fast can lead to distress and bloating. By adding a little bit each day, you can build up tolerance to more fiber. Any potential bloating or distress goes away once your digestive tract adapts to the recommended amount of fiber.” To combat bloat, you’ll need to drink plenty of water, shooting for three liters each
The key to keeping your winter coat from turning into a petri dish post sweat sesh
January 15, 2019 at 11:41AM by CWC During a super-sweaty workout, gym clothes can easily become a breeding ground for bacteria, mold, and mildew. (That might sound dramatic and icky, but it’s true.) And when you’re trying to avoid the cost of dry cleaning your winter coat (or washing it yourself on the regular), this poses a problem: how to keep your jacket from turning into a petri dish after, say, a hot yoga class. The solution to this particular post-workout winter issue? A third piece made out of moisture-wicking fabric (technical fibers that pull sweat from the body to the garment’s surface and help it evaporate faster than a Tabata workout). Ideally said garment also contains antimicrobial or anti-odor properties (which destroy the growth of odor-causing bacteria). Take Microban, for example. Outdoor Voices uses fleece treated with antimicrobial technology to help the fabric dry faster and control odor because, as the company’s founder Tyler Haney puts it: “After all that endorphinning, the last thing you need is to feel uncomfortable.” These types of technical fabrics are designed for heavy perspiration during high-intensity activities, but adding such a layer between your workout clothes and winter jacket will help keep it dry and create a barrier between it and bacteria. Bigger brands from Nike, Alo, and Lululemon, as well as niche labels like Nagnata, LNDR, and Live The Process, have sporty zip-ups, cozy crews, and hoodies on lock. But it’s also possible to now find transitional, sweat-wicking designs that look downright cool off-duty made from the performance
I went on a “recovery retreat” and it changed the way I feel about going hard at the gym
January 15, 2019 at 11:06AM by CWC Here’s my favorite part about the weekend: I have so much time to play at the gym. I can hop on the treadmill and practice my handstand on the indoor turf. I can pretend like I know what’s going on in the weight room or pop in on a 70s-style aerobics class (with truly inspired dance moves to “YMCA”) just for kicks. Since I keep my muscles guessing on Saturday and Sunday though, I place recovering extra-high on my list of priorities, and hear me on this, the tech that’s popping up nowadays for this explicit purpose is cool AF (and okay, the OG methods aren’t bad either). So in the name of research, I spent this weekend on a something I’ve deemed a “recovery retreat.” Gathering together my foam roller, lacrosse ball, and PowerDot ($299)—an electric muscle stimulating device that promises to fast-forward your recovery, and reduce soreness—in one place, I got ready to loosen up my bod from the intense activities they’re forced to go through on the reg. Case in point: To finish Friday on a sweaty note, I changed into my leggings after work and met my friend—a trainer—at the gym for an hour of strength training. Many pushups, Bulgarian split squats (the move s-t-r-a-i-g-h-t from hell), and chest presses later, my entire muscular system felt like it was running on a battery of about 5 percent. I schlepped myself home, showered, and tried to ascertain which extremity hurt the most. My quads, I thought—no
The Most-Liked Instagram Post Is An Egg
January 15, 2019 5 Reasons We Love Eggs Just As Much As Instagram Continue Reading… Author Elizabeth Gerson | Life by Daily Burn Selected by iversue
Exactly What To Eat To Lower Your Risk Of Breast & Lung Cancer
January 15, 2019 at 10:01AM Natural Choices For Breast Cancer & Lung Cancer Continue Reading… Author Stephanie Eckelkamp | Life by Daily Burn Selected by iversue Maybe you think getting cancer is kind of a tossup, or that it’s something left to the genetic gods that you have no control over. But the truth is, you do have control, every time you put something in your mouth. Turns out, lifestyle factors are involved in most cancers—factors you control are estimated to account for 90 percent of all causes of cancer, and of that, diet may account for 35 percent. Food really is the best preventive medicine. We see this in real life when we look at the cultures that live the longest, aka the blue zones. Though they’re scattered around the world—from Okinawa, Japan, to Ikaria, Greece, to Sardinia, Italy—they all have one thing in common: good food. Generally, in these communities, where it’s not uncommon to live to be 100, people eat loads of whole fruits and vegetables, plenty of fish and olive oil, beans, whole grains, minimal red meat, and maybe drink some red wine in moderation. But it’s not the locations themselves that are special. Consider the Mediterranean diet, which anyone can adopt, and how it’s associated with a reduced risk of all sorts of cancers, including breast and colon cancer. Foods can fight cancer both indirectly and directly. Indirectly, selecting the right combination of foods (i.e., whole, minimally processed, fruit- and veggie- heavy, high in fiber)
Ever get hairy zits? A derm explains what this means
January 15, 2019 at 08:38AM by CWC As someone who’s dealt with acne for half of my life, I’ve seen it manifest itself in an entertaining variety of ways. Whiteheads and blackheads are form I’m very familiar (you could even say intimate) with. I’ve also got a strong relationship with hormonal acne and all of the various cysts it rears its head with. And I’ve even seen body acne. You can’t really stump me with pimples. But then I stumbled upon a Reddit Skin-care subthread about zits with hair. Excusez-moi? “I saw something coming out of my acne—it looked like face hair. I never noticed this before, can someone advise what type of acne this is?” the user writes. Fair question. Hair growing out of zits is apparently a thing—not to be confused with moles. The interesting thing I learned, however, is that these aren’t exactly zits at all. “They’re zit doppelgängers,” says Mona Gohara, MD, a board-certified dermatologist in Danbury, Connecticut. “It’s more of a cystic, inflammatory reaction to a hair.” If you’re experiencing this breed of “pimple,” you’ll notice it’s either an ingrown hair or that it’s particularly sharp, according to Dr. Gohara. “Something about these create an inflammatory response in the skin.” And so that gives off the illusion that you’re facing a zit that grows its own strands of hair (impressive, but no thanks). So what can you do if you don’t exactly want that on your face? The secret is to treat it with retinol (what doesn’t retinol