May 30, 2019 at 08:31AM by CWC Choosing a parking space far from the grocery store; taking the stairs instead of the elevator; and walking to pick up your lunch might seem like insignificant daily decisions, but each extra step adds up. Enough to make you live longer? Maybe. A new study, published Wednesday online by JAMA Internal Medicine, tracked the number of steps per day of nearly 17,000 older women took over a four-year period. What they found is that those who took at least 4,400 steps a day—far fewer than the standard advice of 10,000—had a 41 percent lower mortality rate than the women who took just 2,700 steps. Then the more daily steps women took after hitting 4,400 the better—until 7,500 steps, where the benefits plateaued. If you’re walking at a moderate pace, you can usually get in around 100 steps a minute, so it only takes 44 minutes to hit your goal of at least 4,400 steps a day. Taking 10,000 steps might not feel achievable every day, but 4,400? Piece of cake. Think about it: If you’re walking at a moderate pace, you can usually get in around 100 steps a minute, so it only takes 44 minutes to hit your goal. If you make little changes throughout you day, you’re golden. So strap on your fitness tracker and get moving. Here’s all the hacks you need to know to add more steps into your day. And if you’re running low, this leg workout feels
Month: May 2019
Adding *this* many more steps to your day can help you live longer
May 30, 2019 at 08:31AM by CWC Choosing a parking space far from the grocery store; taking the stairs instead of the elevator; and walking to pick up your lunch might seem like insignificant daily decisions, but each extra step adds up. Enough to make you live longer? Maybe. A new study, published Wednesday online by JAMA Internal Medicine, tracked the number of steps per day of nearly 17,000 older women took over a four-year period. What they found is that those who took at least 4,400 steps a day—far fewer than the standard advice of 10,000—had a 41 percent lower mortality rate than the women who took just 2,700 steps. Then the more daily steps women took after hitting 4,400 the better—until 7,500 steps, where the benefits plateaued. If you’re walking at a moderate pace, you can usually get in around 100 steps a minute, so it only takes 44 minutes to hit your goal of at least 4,400 steps a day. Taking 10,000 steps might not feel achievable every day, but 4,400? Piece of cake. Think about it: If you’re walking at a moderate pace, you can usually get in around 100 steps a minute, so it only takes 44 minutes to hit your goal. If you make little changes throughout you day, you’re golden. So strap on your fitness tracker and get moving. Here’s all the hacks you need to know to add more steps into your day. And if you’re running low, this leg workout feels
*Exactly* how often you should do yoga to reap the maximum benefits
May 30, 2019 at 07:00AM by CWC The #YogaEveryDay hashtag has 5.7 million photos attached to it on Instagram. Some of them feature people doing headstands in front of exotic locales (Machu Picchu seems to be a popular choice), while others simply show yogis hanging out in child’s pose in their local studios. The vast collection serves to prove that there are a whole lot of yogis out there getting into their practice on the reg. But whether you subscribe to the “yoga every day” way of life (like one of our writers, who got her vinyasa on every day for an entire year), or hit the mat only as frequently as the mood strikes, how much yoga should you do to be able to reap the benefits? Well, there isn’t really a one-size-fits-all answer to that question. Really, it depends on what you’re looking to get out of your practice, be it a stronger mind, body, or something else entirely. But according to the pros, there are definitely positives associated with the #yogaeverydamnday (another very popular take on the hashtag with 16.1M ‘grams) movement. “Daily yoga practice can definitely help your mood,”says Kajuan Douglas, founder of Merge New York, pointing to studies that cite yoga as an aid to coping with anxiety and depression. “Besides becoming stronger and more flexible, you will start to change your outlook on life. Whether you believe it spiritual, mental or emotional, daily yoga can help instill patterns or routines for self care.” Los Angeles-based
*Exactly* how often you should do yoga to reap the maximum benefits
May 30, 2019 at 07:00AM by CWC The #YogaEveryDay hashtag has 5.7 million photos attached to it on Instagram. Some of them feature people doing headstands in front of exotic locales (Machu Picchu seems to be a popular choice), while others simply show yogis hanging out in child’s pose in their local studios. The vast collection serves to prove that there are a whole lot of yogis out there getting into their practice on the reg. But whether you subscribe to the “yoga every day” way of life (like one of our writers, who got her vinyasa on every day for an entire year), or hit the mat only as frequently as the mood strikes, how much yoga should you do to be able to reap the benefits? Well, there isn’t really a one-size-fits-all answer to that question. Really, it depends on what you’re looking to get out of your practice, be it a stronger mind, body, or something else entirely. But according to the pros, there are definitely positives associated with the #yogaeverydamnday (another very popular take on the hashtag with 16.1M ‘grams) movement. “Daily yoga practice can definitely help your mood,”says Kajuan Douglas, founder of Merge New York, pointing to studies that cite yoga as an aid to coping with anxiety and depression. “Besides becoming stronger and more flexible, you will start to change your outlook on life. Whether you believe it spiritual, mental or emotional, daily yoga can help instill patterns or routines for self care.” Los Angeles-based
What it’s like to be an asexual person in a romantic relationship
May 30, 2019 at 07:00AM by CWC A growing interest toward striking a tone of sexual inclusivity has been great for starting important conversations, cultivating an improved sense of normalcy, and increasing acceptance for who has sex with whom. But there’s still a lot of knowledge to spread and confusion to clear. One place in particular is the question of what does asexual mean, especially in the scope of a relationship. To start, asexuality describes a lack of sexual interest or desire, rather than being based on whom you want to be having sex with. “Lots of people hear about asexuality and assume it’s made up, which is silly because that’s how I identify,” zero-waste blogger Milo Rusnak tells me. In general, there is a lack of understanding around what it means.” To that point, sexuality experts and people who identify on the asexuality spectrum answer below what does asexual mean, what it does not, and what romantic and/or sexual relationships within that community. Asexuality: What it is and what it’s not According to the Asexual Visibility and Education Network (AVEN), “An asexual person does not experience sexual attraction. They are not drawn to people sexually and do not desire to act upon attraction to others in a sexual way.” While studies to quantify exact data are limited, psychotherapist and sex coach Carlos Cavazos, MA, LPC, says that current research points to about 1 percent of the population identifying as asexual. “These estimates rely on self-reporting, and since asexuality is
The most important thing to look for in a hyaluronic acid serum to keep skin hydrated
May 30, 2019 at 05:00AM by CWC For the sake of having the most moisturized skin that I can possibly have, I slather on hyaluronic acid-packed beauty products at least twice a day. Sure, I’ll also use skin-care products that have glycerin or fatty acids for some love—but when it comes to making my complexion truly dewy and hydrated, the only thing I’ll trust is my beloved HA-serum. Scientifically, the molecule of hyaluronic acid is known for holding 1000 times its weight in water, making it a humectant that’s always pulling in moisture to deliver it straight into your skin. But as I’ve been applying the hydrating MVP to my face for several years now, I’ve started to notice that many bottles of the stuff say they contain different “molecular weights” of the ingredient. And if you need Bill Nye to explain what the heck that means, you’re not alone. I did, too. The down-low is this: The molecule sizes of different hyaluronic acids vary from bigger molecules that sit closer to the skin’s surface to smaller ones that go in deeper into the epidermis. “For a hyaluronan serum to deliver both instant and long-lasting effects, you need a combination of molecular weights,” says Jeremy Muijs, co-founder of skin-care brand Grown Alchemist. “Low and medium-weight hyaluronan molecules penetrate deeper into the skin’s structure, providing maximum below-the-surface hydration and in turn rehydrating skin cells over time. High weight hyaluronan molecules deliver immediate intensive hydration to the surface layers of the skin
The most important thing to look for in a hyaluronic acid serum to keep skin hydrated
May 30, 2019 at 05:00AM by CWC For the sake of having the most moisturized skin that I can possibly have, I slather on hyaluronic acid-packed beauty products at least twice a day. Sure, I’ll also use skin-care products that have glycerin or fatty acids for some love—but when it comes to making my complexion truly dewy and hydrated, the only thing I’ll trust is my beloved HA-serum. Scientifically, the molecule of hyaluronic acid is known for holding 1000 times its weight in water, making it a humectant that’s always pulling in moisture to deliver it straight into your skin. But as I’ve been applying the hydrating MVP to my face for several years now, I’ve started to notice that many bottles of the stuff say they contain different “molecular weights” of the ingredient. And if you need Bill Nye to explain what the heck that means, you’re not alone. I did, too. The down-low is this: The molecule sizes of different hyaluronic acids vary from bigger molecules that sit closer to the skin’s surface to smaller ones that go in deeper into the epidermis. “For a hyaluronan serum to deliver both instant and long-lasting effects, you need a combination of molecular weights,” says Jeremy Muijs, co-founder of skin-care brand Grown Alchemist. “Low and medium-weight hyaluronan molecules penetrate deeper into the skin’s structure, providing maximum below-the-surface hydration and in turn rehydrating skin cells over time. High weight hyaluronan molecules deliver immediate intensive hydration to the surface layers of the skin
How to genuinely connect with people, even if you’re a serious social introvert
May 30, 2019 at 04:00AM by CWC Last month, while trying to escape a group work dinner because I didn’t know anyone yet (it was, like, my third day), I ran into my boss and admitted that I didn’t know how to connect with people. I felt as if I had transferred to a new school mid-semester, and texting my old coworkers made me wish I was back at my old professional stomping grounds. My boss was quick to remind me that overcoming my social anxiety and building up my harem of work wives (my words, not hers) wouldn’t happen overnight. Still, connecting with people is hard whether you’re introverted, starting over, have an intimidating RBF, or simply want to make basic human connections. It was true before we shielded ourselves behind the walls of iPhone screens, but its truer now. That said, if you are a classic introvert, even professionals agree this can be an especially tough obstacle. “Extroverts tend to ‘collect’ friends—sometimes at the expense of having quantity over quality. Introverts, when they do make friends, often connect by slowly forming solid, deep ties.” —psychologist Carla Marie Manly, PhD “Extroverts have it easy when it comes to making connections, yet learning to form genuine connections is an area where introverts can learn to shine,” says psychologist Carla Marie Manly, PhD, and author of Joy From Fear. “Extroverts tend to ‘collect’ friends—sometimes at the expense of having quantity over quality. Introverts, when they do make friends, often connect by slowly forming
10 healthy salty snacks that totally hit the spot when you’re hangry
May 30, 2019 at 03:00AM by CWC Just like a sweet tooth craving that has you seeking out all the dark chocolate in the office, a yearning for something salty can be pretty hard to shake. Yet salt doesn’t have the greatest reputation health-wise (bloating! high blood pressure!). Isn’t it better to just avoid it? Not so, says registered dietitian Jenna Gorham, RD. “Our bodies do need some salt, but too much sodium can lead to high blood pressure,” she says. The key, she explains, is making sure you don’t go over the recommended sodium intake (1,500 milligrams a day, according to the American Heart Association) and choose snacks that have other nutritional benefits. “Include a source of protein, healthy fat, or fiber,” Gorham says. “These nutrients will help fill you up and keep you full until your next meal.” With that in mind, rounded up here are 10 salty snacks that are actually healthy. All of them are super easy to make and portable, so you can throw a couple handfuls in a Ziplock bag and take to work—or wherever you tend to crave something a little salty. Keep reading for the full list. Scroll down for 10 healthy salty snack ideas. Photo: Brendid 1. Homemade cheese crackers Salty, crunchy, cheesy…this simple snack checks off so many boxes. Unlike most of the cheese crackers you’ll find at the grocery store, this one from Brendid is completely free of additives, preservatives, or any weird ingredients. Oh, and as for the
10 healthy salty snacks that totally hit the spot when you’re hangry
May 30, 2019 at 03:00AM by CWC Just like a sweet tooth craving that has you seeking out all the dark chocolate in the office, a yearning for something salty can be pretty hard to shake. Yet salt doesn’t have the greatest reputation health-wise (bloating! high blood pressure!). Isn’t it better to just avoid it? Not so, says registered dietitian Jenna Gorham, RD. “Our bodies do need some salt, but too much sodium can lead to high blood pressure,” she says. The key, she explains, is making sure you don’t go over the recommended sodium intake (1,500 milligrams a day, according to the American Heart Association) and choose snacks that have other nutritional benefits. “Include a source of protein, healthy fat, or fiber,” Gorham says. “These nutrients will help fill you up and keep you full until your next meal.” With that in mind, rounded up here are 10 salty snacks that are actually healthy. All of them are super easy to make and portable, so you can throw a couple handfuls in a Ziplock bag and take to work—or wherever you tend to crave something a little salty. Keep reading for the full list. Scroll down for 10 healthy salty snack ideas. Photo: Brendid 1. Homemade cheese crackers Salty, crunchy, cheesy…this simple snack checks off so many boxes. Unlike most of the cheese crackers you’ll find at the grocery store, this one from Brendid is completely free of additives, preservatives, or any weird ingredients. Oh, and as for the