November 25, 2019 at 12:00PM by CWC [youtube https://www.youtube.com/watch?v=RNl0MNOThQE] While I’m fairly convinced that we don’t all have “the same number of hours in a day as Beyoncé” (I mean, it just isn’t possible) I do believe that the rest of us deserve to feel just as fierce as she does on a regular basis. This week’s Trainer of the Month Club workout will have you doing just that. AK Fitness founder Amanda Kloots has put together an advanced cardio dance series that will transport you out of your living room and make you feel worthy of shaking it to “Crazy in Love” onstage at Madison Square Garden. Not only does dance cardio boost your confidence and get those endorphins flying, but even 10 minutes of this type of workout offers a whole lot of physical benefits too. “Physically, dance is a full-body workout that allows you to move every muscle in your body,” 305 Fitness founder Sadie Kurzban previously told Well+Good. “Through dance, you also get the added benefit of connecting brain with body. You’re learning a ton of coordination, agility, neuromuscular control and balance, the kinds of skills that help you in any kind of athletic realm but also definitely help you as you age to preserve your memory and everyday function.” I’ll be real with you: This series is no joke. But for the first two songs, Kloots will walk you through the moves, so even though it’s technically “advanced” (aka Bey-level) it’s super easy to follow
Month: November 2019
Here’s how your sleep struggles are affecting your skin—and the ingredients that can help
November 25, 2019 at 04:30AM by CWC If you’re one of the 50 to 70 million Americans who has trouble sleeping at night (that’s 20 percent of the population, so the odds are pretty good), you know firsthand the effects of not getting enough shuteye—you know, like having no energy and becoming BFFs with all sources of caffeine. But the side effect you might be overlooking is how your sleep schedule can have a direct impact on your skin (and not just because you’re usually too tired to wash your face before bed). Research has shown that even one night of poor sleep can cause increased wrinkles and fines lines. “Optimal sleep is a critical part of healthy-looking skin,” says Sarah Greenfield, RD and education director at HUM Nutrition. “While you are sleeping, your body is repairing damaged cells and balancing hormones. When you aren’t sleeping well, these processes are not working as effectively. When you sleep better, your body is able to support skin-cell turnover and optimize all pathways that promote healthy skin.” But how, exactly, are you supposed to improve your sleep when no amount of counting sheep has worked in the past? According Greenfield, it’s all about tapping the right ingredients that are primed to work together. In the sleep supplements department, Greenfield recommends looking for one that can work double time—helping you fall asleep but also supporting an “I woke up like this” glow. To tap into this sleep-skin connection, HUM Nutrition created Mighty Night, which when taken
‘I’m an RD, and here’s what’s on my hack-filled holiday grocery list’
November 25, 2019 at 04:30AM by CWC Your attention might be eagle-eyed on your holiday gift-shopping list this time of year, and rightfully so. But there’s another tally you can’t gloss over, either: your holiday grocery shopping list. Whether you’re hosting others or simply stockpiling basics to survive between parties without subsisting on that one jar of peanut butter in your pantry, Eliza Savage, RD at Middleberg Nutrition says being prepared is the key to staying balanced. “Planning ahead requires some preparation, but it can make or break your healthy holiday habits,” Savage says. “Whether it’s scheduling a grocery delivery, batch cooking your breakfasts, or waking up early for a workout, taking time to prepare yourself (and your family) for a hectic day (or week, or month!) is key for staying healthy during the holidays.” To help with the grocery part, we asked Savage to share what she adds to her list during the most hectic time of the year. On top of the pro-level nutrition tips, she shared another holiday hack: You can get same-day delivery on almost everything with Shipt from Target, so you can cross grocery shopping off your way-too-long to-do list without even leaving your house. Winning the holidays, one grocery order at a time. Scroll down for her complete holiday grocery list for the ultimate healthy season. 1. La Croix Sparkling Grapefruit Water “I must say I’m a La Croix addict—what a delicious, refreshing way to hydrate,” Savage says. “La Croix is a must-have in
5 speedy ways to perform myofascial release on the tightest parts of your body
November 24, 2019 at 10:00PM by CWC For today’s lesson in recovery treatments, allow me to take us back to high school anatomy to explain a little something about fascia—aka the highly relevant, super important system in your body that’s frequently to blame for all of that post-gym muscle soreness and tightness. The method for loosening it all up? It’s called myofascial release, and it’s as easy to do on your own as grabbing a foam roller and getting to work. “Fascia is a thin layer of connective tissue that encases, supports, and separates the muscles and organs throughout our body,” says Jeff Brannigan, the Program Director at Stretch*d. To give you a visual, it’s sort of like a fishing net or chain link fence that holds everything (your organs, tissues, etc.) together. But, says Brannigan, “when fascia becomes restricted from strenuous activity, overuse, inactivity, or trauma, it can often result in pain, muscle dysfunction, and compromised blood flow.” So if you’ve been going harder than usual at the gym and not recovering properly, your fascia can wind up getting twisted up. Enter myofascial release, a technique you can do on your own that uses gentle pressure to alleviate tension and discomfort in your muscular system, which preps your body for future workouts. “The pressure ‘overwhelms’ overactive muscles, like our quads and traps, so that they can reset,” says Crunch Fitness personal trainer Tim Coyle, adding that myofascial release also increases blood flow and range of motion in your muscles. “By
This week’s Neptune trine Mercury may make for an extra-emotional Thanksgiving
November 24, 2019 at 10:00PM by CWC The week begins with dynamic cosmic energy afoot. The moon wanes dark, as the new moon in Sagittarius quickly approaches. Happening on November 26 at 4 degrees of Sagittarius at 10:05 a.m. EST, this second-to-last new moon of the decade invites hope, optimism, and growth. To make the most of it, ask yourself this: What do you most desire to create at this time in your life? What is tugging at your heart? Here’s the deal: Jupiter in Sagittarius rules this new moon. He’s currently wrapping up his stay in his home domain—a place he’s traveled since November 2018—and this new moon provides a moment to conjure his support to catapult your growth. So get clear on your needs, wants, and longings. Looking ahead to December 2 when Jupiter moves into Capricorn, you can expect a major pivot from the changing tides. So capitalize on the opportunity of the present moment that this new moon provides to stake claim to your dreams. Take time on Tuesday to write down your new-moon wishes, and commit them to yourself. No retrogrades in sight—rather, Neptune trine Mercury Speaking of dreams, Neptune stations direct on Wednesday, awakening passions within. Neptune rules all things ephemeral and functions as a higher octave of Venus, meaning the direct station helps you access a deeper place of love within yourself. One effect of Neptune coming out of retrograde is that you may feel a bit more emotional than you’re used to.
Here’s what happened to my face when I committed to an at-home microcurrent routine for 4 weeks
November 24, 2019 at 09:00PM by CWC Microcurrent facials: We’ve likely heard the term (or seen them on the ‘gram), but how many of us actually know what they are or how they really work? Exactly. That’s precisely why, as a self-proclaimed beauty lover, I wanted to learn more. In the interest of ~knowledge~, for four weeks straight, I committed to five minutes of microcurrent therapy each morning and night. Before we get into my experience and results, I’ll let the pros explain what I’d be doing to my face. “Microcurrent sends soft, gentle waves [of electricity] through the skin, down to the facial muscles,” says licensed aesthetician and NuFACE co-founder Tera Peterson. “These waves have been shown to stimulate the production of key structural proteins, such as collagen and elastin, resulting in stronger, bouncier skin.” To get a little more science-y, microcurrent stimulates the production of the chemical adenosine triphosphate (ATP). By increasing the production of ATP, it can accelerate cellular metabolism, stimulate protein synthesis, and promote collagen and elastin, according to board-certified dermatologist and author of Seven Days to Sexy, Anna Guanche, MD. In addition, because it energizes facial circulation, Peterson says you can expect plumper, more radiant skin with continued exposure. And, most notably, it supposedly works on all skin types, and whether you’re in your 20s or 90s. “With consistent treatments, microcurrent can augment healing and stimulate healthy tissue,” says Dr. Guanche. However, she notes that how long those results last vary widely, and haven’t been studied enough
The one exercise that’s better for a strong core than a plank
November 24, 2019 at 08:00PM by CWC Say what you want about crunches, but planks are considered the one of the very best core exercises. Gideon Akande, instructor at Shadowbox Chicago, says there’s no doubt about it. But something as simple as a stability ball hold can give you better results. “How often do you find yourself in a plank position during a normal day?” he says. “A stability ball hold with manual perturbation is better than a plank because it challenges the core in a more functional way.” When you perform the hold properly—which is way more challenging than it seems—it not only lights up your core as well as your back, legs, and arms, for the perfect total body effort. How to do a stability ball hold with manual perturbation Hold a stability ball between your palms with your hands extended and at shoulder height. Create a slight bend in your knees and elbows and brace your midsection. Minimize any movement as a friend provides slight taps onto the ball at any and all angles. To make this exercise more challenging, perform while balancing on one foot. Now let’s move on to your hamstrings: [youtube https://www.youtube.com/watch?v=6TfZxvb3gRM] If you’re looking for more standing core exercises, these are the best ones to try. Then try the core-quaking moves that one-up crunches in a big way. Continue Reading… Author Tehrene Firman | Well and Good Selected by CWC
7 digestion-saving tips to help you navigate Thanksgiving dinner like a gastroenterologist
November 24, 2019 at 04:00PM by CWC Yes, yes, Thanksgiving is about family time and gratitude. But let’s get real for a second: it’s mostly about eating all of the delicious things that are usually only served once a year, like pumpkin pie, stuffing, and green bean casserole. The only downside to this glorious, food-first holiday? It’s fairly common to experience some…ahem, digestive distress or acid reflux after an evening filled with foods rich in fat and sugar. Luckily, there are a few ways to keep your digestive tract happier, where you’re consuming smaller portions at once, taking breaks or eating earlier, and avoiding or limiting certain foods most likely to lead to poor digestion or symptoms of GERD/acid reflux post-meal. Here are a few great tips from Niket Sonpal, MD, an NYC internist and gastroenterologist, to help avoid indigestion on Turkey Day and beyond. 1. Cut back on the booze You might love wine with turkey, and it’s fine to have some alcohol to enjoy the holiday, but be mindful of your intake. Alcohol can upset your stomach or cause a flare-up in acid reflux when consumed in excess, says Dr. Sonpal. Some types of alcohol are worse than others for this, he adds. “Have to have that holiday egg nog? Limit it to one glass. This festive beverage can do double the damage,” he says. “Not only does it contain alcohol that irritates your stomach but it contains the added dose of diary that can cause bloating and
I’m a dermatologist, and these are the must-have products from the drugstore
November 24, 2019 at 02:00PM by CWC [youtube https://www.youtube.com/watch?v=YTohjJPsHSY] In recent years, the drugstore beauty aisle has gotten such a major makeover that it’s practically unrecognizable—like Sandy at the end of Grease (or, my personal favorite, Mia Thermopolis at the end of Princess Diaries). That means it’s a better time than ever to shop for affordable skin care, because there’s so dang much of it out there that really, really works. In fact, I once switched my own pricey skin-care routine with one straight from the drugstore aisle, and as it happens, it might just have been an A-OK dermatologist drugstore skincare routine. But don’t just take my word for it: In the latest episode of Dear Derm, board-certified dermatologist Mona Gohara, MD, reveals the best products that drugstore dollars can buy, and not a single one of them will run you more than 30 bucks. “It doesn’t have to be super expensive to work,” says Dr. Gohara. “You can walk into any drugstore and find a lot of efficacious options.” From the $1 cleanser that she swears by for cleansing her own skin head-to-toe to the best retinoid money can buy (which only costs $14!), scroll through for Dr. Gohara’s go-to, eight-step dermatologist drugstore skincare routine. The best part? The entire thing will only run you $125, which means you can spring for a pack of gum and a La Croix on the way out. Shop her picks below, and watch the video above to find out why these eight products
The one protein-packed ingredient missing from your avocado toast
November 24, 2019 at 12:00PM by CWC Some breakfast foods are nothing more than passing trends (looking at you, bran muffins), but avocado toast has proved to have staying power. (Or sweet potato toast for a slightly more cost effective morning habit.) Avocados and sweet potatoes are both full of health benefits, most notably fiber. But there’s a major nutrient your toast is likely missing: protein. Healthy eating experts will tell you that getting a serving of protein at breakfast is a must for powering through your morning. This doesn’t mean you have to swap out your beloved toast for a protein bar. All you have to do to up the protein in your go-to breakfast is top your toast off with a serving of nuts. That one effortless tweak gives it a major upgrade. Avocados are definitely worth the hype: [youtube https://www.youtube.com/watch?v=n5D6Xr1gg7c] Of course not all nuts are considered equal. Here, dietitian Kajsa Ernestam, the in-house dietitian at global health app, Lifestum, breaks down which nut to add to your toast, depending on which nutrition benefit your overall diet needs most. The best part: all nuts have protein, so no matter which one you choose, you’re bound to get an energy lift from your new and approved AM meal. The healthiest nut to eat that’s… Best for protein: peanuts Not only are peanuts cost effective, Ernestam says they are a high-protein choice. “Unlike almonds and walnuts, peanuts are actually not included in the botanical ‘family’ of nuts. Peanuts are