May 30, 2019 at 02:00PM by CWC Certain healthy breads (sprouted, whole grain, sourdough) have really hogged our attention. But there’s one oldie-but-goodie bread out there that deserves a bit more love: rye bread. The Scandinavian staple (it’s a must on the Nordic diet!) is slowly but surely making a comeback amongst the wellness set. Hell, if Pippa Middleton swears by rye bread for her morning slice, then it must be good for you, right? We asked two health pros all our pressing rye-related questions to get to the bottom of this. So first, what is rye? “Rye is a grain of a common weed that initially grew hidden in fields of wheat,” says Dr. Steven Gundry, MD, author of The Longevity Paradox: How to Die Young at a Ripe Old Age. “It evolved to mimic wheat to avoid detection and be resown with similar looking wheat seeds by early farmers.” Thanks to its high tolerance for growing in cold climates, it wasn’t long before rye became a cereal crop in its own right. “Rye is heavier and darker than most other flours, so it produces a heavier, dense, dark bread with hints of mushroom and earthy green flavors,” says Shira Sussi MS, RD, CDN, founder of Shira Sussi Nutrition. So if you’re into pumpernickel, you’ll probably like rye. “Some 100-percent rye breads take on a thick, sticky, consistency, which is because it has less gluten than all-purpose or whole wheat flour and absorbs eight times its weight in water.
Day: May 30, 2019
Is rye bread actually good for you? A doctor and RD weigh in
May 30, 2019 at 02:00PM by CWC Certain healthy breads (sprouted, whole grain, sourdough) have really hogged our attention. But there’s one oldie-but-goodie bread out there that deserves a bit more love: rye bread. The Scandinavian staple (it’s a must on the Nordic diet!) is slowly but surely making a comeback amongst the wellness set. Hell, if Pippa Middleton swears by rye bread for her morning slice, then it must be good for you, right? We asked two health pros all our pressing rye-related questions to get to the bottom of this. So first, what is rye? “Rye is a grain of a common weed that initially grew hidden in fields of wheat,” says Dr. Steven Gundry, MD, author of The Longevity Paradox: How to Die Young at a Ripe Old Age. “It evolved to mimic wheat to avoid detection and be resown with similar looking wheat seeds by early farmers.” Thanks to its high tolerance for growing in cold climates, it wasn’t long before rye became a cereal crop in its own right. “Rye is heavier and darker than most other flours, so it produces a heavier, dense, dark bread with hints of mushroom and earthy green flavors,” says Shira Sussi MS, RD, CDN, founder of Shira Sussi Nutrition. So if you’re into pumpernickel, you’ll probably like rye. “Some 100-percent rye breads take on a thick, sticky, consistency, which is because it has less gluten than all-purpose or whole wheat flour and absorbs eight times its weight in water.
Can a 30-second workout really deliver better—and faster—results than HIIT?
May 30, 2019 at 11:50AM by CWC As the popularity of HIIT continues to soar, sprint interval training, or SIT, is doing its best to catch up. A typical HIIT workout consists of high intensity movements for 2 to 4 minutes, followed by a recovery period at a lower intensity for 1 to 3 minutes. SIT workouts combine “short bursts (10 to 30 seconds) of maximal effort sprints balanced by long rest periods (3 to 4 minutes),” says Nicholas Rizzo, a bodybuilder and training expert at RunRepeat. Which begs the question, can shorter, harder, faster, stronger really hold weight in your workout? It just might. In a new meta-analysis, Rizzo compared the two to find out which is most efficient by analyzing more than 70 scientific studies, and the results came through loud and clear. It can certainly compete. And what’s more by using maximum effort intervals, it can even shave time off of your routine, while helping you to build muscle. “You’re working out at the highest intensity possible. Going from giving 90 percent effort to 100 percent effort isn’t easy and is incredibly demanding from your body. As you increase the intensity, the benefits increase almost exponentially. It allows you to put in maximal effort, in minimum time, for the best results,” Rizzo says. “In addition, you’re going from one extreme to the other and back again. Where a HIIT workout will spend the entire time at an intensity somewhere between 3 to 8, SIT spends it either
Can a 30-second workout really deliver better—and faster—results than HIIT?
May 30, 2019 at 11:50AM by CWC As the popularity of HIIT continues to soar, sprint interval training, or SIT, is doing its best to catch up. A typical HIIT workout consists of high intensity movements for 2 to 4 minutes, followed by a recovery period at a lower intensity for 1 to 3 minutes. SIT workouts combine “short bursts (10 to 30 seconds) of maximal effort sprints balanced by long rest periods (3 to 4 minutes),” says Nicholas Rizzo, a bodybuilder and training expert at RunRepeat. Which begs the question, can shorter, harder, faster, stronger really hold weight in your workout? It just might. In a new meta-analysis, Rizzo compared the two to find out which is most efficient by analyzing more than 70 scientific studies, and the results came through loud and clear. It can certainly compete. And what’s more by using maximum effort intervals, it can even shave time off of your routine, while helping you to build muscle. “You’re working out at the highest intensity possible. Going from giving 90 percent effort to 100 percent effort isn’t easy and is incredibly demanding from your body. As you increase the intensity, the benefits increase almost exponentially. It allows you to put in maximal effort, in minimum time, for the best results,” Rizzo says. “In addition, you’re going from one extreme to the other and back again. Where a HIIT workout will spend the entire time at an intensity somewhere between 3 to 8, SIT spends it either
Mental health professionals are fighting stigma by opening up about their own struggles
May 30, 2019 at 11:15AM by CWC When it comes to mental health, everyone has periods in their life where they need to raise their hands and ask for help—and therapists are no exception. A 2010 survey from the American Psychological Association found that 51 percent of practitioners believe their work has been impacted by burnout, anxiety, or depression. Another survey found that 61 percent of psychologists report experiencing clinical depression at least once in their lives. Psychologists, like other medical professionals, also face high rates of suicide. It’s widely acknowledged that talking about mental illness helps de-stigmatize it. And as the national conversation about mental health has shifted (if 2017 was the year stretch marks were made cool, 2018 was definitely the year talking about mental health went mainstream) some mental health experts have found that talking openly about their experiences with depression, anxiety, and grief is both cathartic for themselves and can improve their relationships with their clients and colleagues. “I definitely tell patients that I’ve gone to therapy,” says Los Angeles-based psychologist Sarah Neustadter, PhD, author of the forthcoming Love You Like the Sky: Surviving the Suicide of a Beloved. “It’s not necessarily something that’s taboo. I’m pretty transparent with my clients about what has made me who I am as a therapist.” Dr. Neustadter has been open about the death of her boyfriend, who died by suicide, and says her patients have reacted well to finding out that she’s also gone to a therapist. “Some clients
Mental health professionals are fighting stigma by opening up about their own struggles
May 30, 2019 at 11:15AM by CWC When it comes to mental health, everyone has periods in their life where they need to raise their hands and ask for help—and therapists are no exception. A 2010 survey from the American Psychological Association found that 51 percent of practitioners believe their work has been impacted by burnout, anxiety, or depression. Another survey found that 61 percent of psychologists report experiencing clinical depression at least once in their lives. Psychologists, like other medical professionals, also face high rates of suicide. It’s widely acknowledged that talking about mental illness helps de-stigmatize it. And as the national conversation about mental health has shifted (if 2017 was the year stretch marks were made cool, 2018 was definitely the year talking about mental health went mainstream) some mental health experts have found that talking openly about their experiences with depression, anxiety, and grief is both cathartic for themselves and can improve their relationships with their clients and colleagues. “I definitely tell patients that I’ve gone to therapy,” says Los Angeles-based psychologist Sarah Neustadter, PhD, author of the forthcoming Love You Like the Sky: Surviving the Suicide of a Beloved. “It’s not necessarily something that’s taboo. I’m pretty transparent with my clients about what has made me who I am as a therapist.” Dr. Neustadter has been open about the death of her boyfriend, who died by suicide, and says her patients have reacted well to finding out that she’s also gone to a therapist. “Some clients
I found the one thing that will get makeup out of white tees faster than a Tide stick
May 30, 2019 at 11:13AM by CWC Every single day, I diligently apply my skin care and then a light layer of CC cream and concealer to make it look like I’m rocking the no-makeup makeup look (and I feel all sneaky about it). No one can tell that I’m wearing a full face of makeup (right, coworkers?) at all. But then, inevitably, I look down and see that my secret has been given out to everyone, because I have makeup stains all over my shirt. Walking around with a shirt full of foundation isn’t exactly the most stylish look, and it’s also a true pain in the ass to get the stuff out. I can’t tell you how many white T-shirts I’ve permanently ruined by accidentally touching them too shortly after applying foundation… because I have no idea how to get the stains out. But apparently there are some really great tried and true methods for getting those pesky makeup spots out of your clothes (that I just discovered today), and it’s actually not as hard to do as you might think. One way to get the job done? Use your dish soap (fun fact: dish soap can also clean your dirty white sneakers). “Dish soap does the trick,” says Maeve Richmond, founder of home organizational company Maeve’s Method. “Oil is an essential ingredient in most makeup, and dish soap is designed to gently break down oils to help get things clean.” A-ha. There are things you should try
Science Confirms That Extroverts Tend To Perform Better At Work
May 30, 2019 at 11:11AM But there’s no need to fret if you’re more introverted. Continue Reading… Author Emma Loewe | Life by Daily Burn Selected by CWC
You can literally do this 5-move full-body workout while lying down
May 30, 2019 at 11:07AM by CWC Some days, the thought of getting to the gym can feel paralyzingly daunting. Whether it’s first thing in the morning and you just can’t get out of bed, or after a long day at work when your body simply cannot fathom doing a single other thing with itself, everyone knows the feeling of wanting to lie the F down and do absolutely nothing. But your desire to be totally horizontal doesn’t have to mean skipping out on your workout. In fact, you can do an entire full-body workout while lying on your back, à la a dead bug or me on Sundays at 4 p.m. And yes—it can actually help you get stronger. “This workout is a great way to fire up your entire posterior chain, which gets shut off when we sit a lot,” says certified personal trainer Ashley Borden. “The floor is a great way to get immediate feedback with bracing your core and pushing through your feet. It’s safe but very effective, and your glutes, back, and core will thank you.” (I’ll also thank her for giving me a workout that I can literally do while lying down.) Here, Borden shares the full-body workout that you barely have to leave your bed for… which makes a great case for keeping a set of dumbbells and a resistance band on your nightstand. Warm up: 1. 15 mini-band shoulder extensions 2. 15 second scapular retraction holds 3. 30 single-leg hip raises Workout: Do
Never choose between sweet and savory breakfast again with avocado pancakes
May 30, 2019 at 10:49AM by CWC Even if it’s topped with eggs and spiced with turmeric, avocado toast is still avocado toast—and it gets a little boring after a while. I’d never suggest giving up avocado for good (outrageous!), but the key to keeping your love for avocado strong is switching up the way you use it. That’s where avocado pancakes come in. Think avocados are too heavy to make fluffy flapjacks? Think again. Wanderlust publication Ecophiles recently shared an avocado pancakes recipe with banana, flour, almond milk, and baking powder to create the perfect texture and flavor. In fact, the avocados make the batter super smooth and creamy. You know how sometimes after you eat a stack of pancakes you feel hungry an hour later? That’s because it’s mostly carbs. The key to saying satiated is healthy fats, which of course avocado offers in spades. So you can count on this breakfast to really satisfy for a prolonged period of time. Instead of syrup, this breakfast tastes best topped with fresh fruit like kiwi, mango, blueberries, and banana slices. Not only does the fresh fruit add natural sweetness, but it’s packed with antioxidants. Head over to Ecophiles for the full recipe. Here are seven more creative avocado recipes. Plus, tips on how exactly how to store your avocados at home. Continue Reading… Author Emily Laurence | Well and Good Selected by iversue