December 18, 2019 at 11:15PM by CWC After spending hours hunched over your desk “working” all day, your spine winds up all kinds of compressed when it comes time to hit the hay. The good news, though, is that you can use those the hours while you’re asleep to stretch things back out without no effort at all. Spinal compression happens because when you sit for hours each day over a long period of time (we’re talking weeks/months/years), you’re essentially training your body to “become a chair,” says Stretch*d founder Jeff Branigan, to which I say, yikes. Unsurprisingly, this can become a problem. “Over time, the muscles around the spine will become stale and dysfunctional which then compromises the support and stability in the back,” he says, noting that this can lead to poor posture and eventual back pain. And so, it’s important to use the part of your life you spend lying down working to decompress your spine. Just as you (hopefully) think about the position of your body when you’re sitting and standing, pros want you to do the same while you’re asleep. It all starts with your mattress. Generally speaking, a firmer mattress will be better for your back because it “supports the body and helps maintain a straight spine,” says Brannigan. “A softer mattress will allow the spine to curve and is more likely to create imbalances and discomfort in the body.” If you’re not in the market for a new one, consider slipping a piece of
Day: December 18, 2019
The healthy snacks to keep in your a ‘hangry prevention kit’ to avoid a mid-day meltdown
December 18, 2019 at 09:42PM by CWC Today I learned something wise that applies to people of all ages. When toddlers get hangry while you’re out and about, it’s useful to have a hangry kit full of snacks rich in protein, fat, and fiber, according to Jennifer Anderson, MSPH, RDN. Good to know, as I do act more or less like a toddler when I haven’t eaten during a busy day. Sadly I am actually an employed, public-facing adult with dignity, so I have to keep those hunger-related temper tantrums a bit more contained. You, too, probably get a little bit agitated when you’re thrust into a busy day and your blood sugar levels are diving. A hangry kit can really come in handy when you need to stay satiated with long breaks between meals. And so I wonder: what does the adult hangry kit look like, and how can I have that on hand? Below, we have recommendations on what foods to add to your hangry kit with the help of Amy Gorin, MS, RDN, owner of Amy Gorin Nutrition in the New York City area. What to keep in your hangry kit at all times 1. KIND MINIs Almost guaranteed that your office has these in your kitchen snack basket (ours does, en masse) so make like First Month at Work Mary Grace and swipe a few for when you’re hangry. “I love having a KIND Caramel Almond and Sea Salt Mini bar on hand because it tides me over for just
Box ‘step downs’ test your full-body strength in just 3 reps
December 18, 2019 at 09:10PM by CWC When you stick faithfully to your workout schedule and listen carefully to your body’s recovery cues, you’ll eventually want to check in on your progress and ask yourself, “So, how strong am I?” For those moments when you’re ready to see how much all your hard work at the gym, on the megaformer, or in yoga has paid off, physical therapists recommend box “step-downs.” Cameron Yuen, PT, DPT, a physical therapist at New York City’s Bespoke Treatments, says that box step-downs mimic going up and down the stairs, and reveals weaknesses in your body from ankle to hips. “If you watch [yourself in the mirror] from the front, you can see whether the knee goes straight ahead, has some wobble side to side, or whether it caves in medially [down the middle],” says Dr. Yuen. “That lets you also know about your hip function and potentially your foot function.” While every body is unique, Dr. Yuen says that your gluteus medius—a muscle that helps your hips move properly—may be to blame if you find that your knees are unstable. “If your knees are under a lot of load and you have wobble there, that does potentially contribute to some cartilage damage, or meniscus damage, or some ligament damage on the knee over time. It’s a good test to see how your knee function is, but also your hip function,” says the physical therapist. How strong am I? The box step down test will
There are 12 laws of karma at play in your life, whether you realize it or not
December 18, 2019 at 08:00PM by CWC Karma describes the concept of getting back whatever you put forth, good or bad, into the universe. By definition, it’s central to Hinduism and Buddhism for determining a person’s next existence based on the ethical net of their current one. But no matter which belief system you follow (or don’t), the concept of karma plays a role in your life. That’s because there are 12 laws of karma constantly at play, whether you realize it or not. When you live in accordance with the 12 laws of karma, you create good karma in your life, theoretically increasingly the likelihood for good things to happen. Below, find a breakdown of what each of the laws mean, plus tips for how to harness the power. Below, find everything you need to know about the 12 laws of karma. 1. The great law Also known as the law of cause and effect, the great law is what comes to mind for many people when consider what karma means. It states that whatever thoughts or energy we put out, we get back—good or bad. “It’s like sowing and reaping,” says Jennifer Gray, certified professional life coach. “If you plant love and kindness, you shall get that in return.” 2. The law of creation The law of creation is all about—you guessed it—creating. You don’t just wait for good things to magically happen in your life; you have to actively go out there and make things happen. Gray
Everything you need to know about getting a colposcopy—the 5-minute procedure that could detect cervical cancer
December 18, 2019 at 07:00PM by CWC Like most women, I don’t exactly look forward to gyno appointments. It’s nothing against my doctor—she is lovely, really—the whole experience just isn’t my idea of fun. I spend way too much time worrying about things that don’t actually matter, like if she’ll think I’m not being totally honest about my sexual history or what small talk we’re going to have when my legs are in the stirrups. After I leave the visit, however, I don’t spend any more time worrying about it. It’s crossed off my yearly to-do list and I’ve moved on. See ya next year, doc! It’s part of the reason I was caught off guard when a few days after a routine appointment, my gynecologist called me and said I needed to see her colleague for a colposcopy. “A what?” I asked her, annoyed that I had to carve time out of my workday yet again. She explained to me that my Pap smear came back abnormal and the colposcopy was a way to screen for cervical cancer. Now she had my attention. Cancer? I spent the nights leading up to the appointment lying in bed freaking out. I wish I knew then what I knew now: that a colposcopy is essentially a more detailed Pap smear and it takes all of five minutes. I’m not sure why colposcopies aren’t talked about as much as other things that go down in the gyno’s chair, like STD testing and IUD
The 9 most unexpected cooking secrets we learned this year
December 18, 2019 at 06:02PM by CWC Sometimes you learn a cooking secret that totally changes the game. Whether it helps you prepare an impressive dinner in record time or ups the flavor of one of your favorite dishes, finding good cooking hacks is like winning the lottery. And this year, we won a lot. From learning a healthy low-sodium way to season pasta water without salt to cooking Trader Joe’s famous cauliflower gnocchi like a boss, these are the secrets you should start using immediately. The best cooking hacks we learned this year 1. seasoning pasta water with seaweed Pasta tastes so much better when you salt it. The only problem? You’re really loading up on the sodium. For the same great flavor minus the sodium, simply grab some seaweed. “If you’re looking to reduce your sodium intake, you can add other types of seasoning to the water to help infuse your pasta,” says Whitney English, RD. “Bragg makes an awesome organic, vegan sea kelp blend that’s salt-free, yet provides that umami flavor thanks to the sea vegetables.” 2. ignoring the instructions on Gnocchi Trader Joe’s cauliflower gnocchi stole everyone’s hearts this year. While it’s undeniably delicious, the instructions on the bag don’t do it justice. Instead, food blogger Nicole Cogan shared a alternative cooking method with the world: Pour one tablespoon of olive oil into a skillet, then add the gnocchi and sauté it from frozen to fresh. 3.Chopping a salad with scissors There’s a true art to
Stick-on manicures last just as long as gels with none of the damage to your nails
December 18, 2019 at 04:23PM by CWC I love gel manicures, but after getting them every two weeks for an entire year my poor nail beds have been ravaged. That’s because gel manicures—while shiny and pretty and nearly-impossible to chip—cure onto your nail, which means that when you remove them, some of your nail will get damaged in the process. Enter stick-on manicures, which offer the same shine and durability as gels, but are a whole lot better for your nails. If you’re picturing sloppy-looking sticker nails that don’t even come close to fitting your actual nail, don’t worry. The latest generation is much smarter about sizing, formulas, and design, so they’re nothing like the ones you might have found at the mall in 1994. Color Street, a stick-on manicure brand, exploded in popularity this year, and “how to apply Color Street nails” was one of 2019’s most Googled terms—for good reason. The better-for-your-nails stickers use real nail polish, and look almost exactly like what you would get in a salon, but without the hassle, cost, or dry time. If you’re wondering how to apply Color Street nails for yourself, the process couldn’t be easier. The kit comes with 14 stickers, so once you select the ones that will best fit your nails, all you have to do is peel off the backing, stick them on the surface of your nail, and file away the excess. When it’s time to remove them, you just use regular nail polish remover. Color
Can a cheater change? Depends on whether they’re relationally self-aware
December 18, 2019 at 03:00PM by CWC Statistics show that about one in five people report having cheated on a partner, and that number seems to rise in older generations. (There’s some research pointing to this partially being due to a person’s genetics.) All of this being true gives some credence to that old saying of “once a cheater, always a cheater,” and leaves an ominous cloud over the question of can a cheater change? So, ummm, can they? And, for the sake of everyone involved being able to sleep at night, how can partners of reformed cheaters build trust? If your partner has cheated before, either in your relationship or a past one, trusting that it won’t happen again may be a struggle. In this case, it’s important to understand that you are the one controlling your own narrative. But, says clinical counselor Karla Ivankovich, PhD, this narrative is “only as true as you want it to be,” and insecurities could lead to conflict and potentially even the end of the relationship. In this case, don’t panic, and also don’t jump to conclusions, she says. Instead, says licensed clinical psychologist Alexandra Solomon, PhD, focus on answers to questions that may help you feel better about the state of your relationship and its future: “How much remorse do they feel? Do they take responsibility for their actions? Have they forgiven themselves? What have they learned about themselves as a result of the cheating? How do they define fidelity? How committed
I’m a dentist and these are the best electric toothbrushes at every budget
December 18, 2019 at 02:00PM by CWC Investing in self care is important. It’s why you’ve got a bathroom shelf stocked with skin-care products, a gym membership, and a subscription to a meditation app that automatically renews once a year. Whatever your feel-good modality of choice is, chances are you’ve put some cash towards the cause. And, according to dentists, purchasing an electric toothbrush is one spot of your wellness routine that could deserve a slice of that self-care budget. “Research shows that even with the best manual toothbrushing habits, electric toothbrushes are more effective at removing plaque, whitening teeth, stimulating and improving gum health, and a person’s overall oral hygiene,” says Jonathan B. Levine, DMD, founder of JBL Dentistry in New York City, who recommends electric toothbrushes for a number of reasons. “The little micro movements of the toothbrush head allow for you to brush more with each pass, and new technology also allows the toothbrush to assist and even improve brushing habits.” An electric toothbrush tells you when you’re done with each part of your mouth, and if you are brushing too hard or for too long. Investing in an electric toothbrush doesn’t have to mean breaking the bank on a $300 speciality item. While it certainly can, there are also plenty of effective options on the market that won’t leave quite so big of an impact on your next credit card statement. Here, dentists share their picks for the best electric toothbrush for every budget, so you
Make room, locally grown—regenerative agriculture is where it’s at for in-the-know foodies in 2020
December 18, 2019 at 02:00PM by CWC First, there was the “natural” movement that turned people’s attention to the ingredient labels on their food. Then, there was the push for “locally grown” products and the desire to get to know your farmers. But now that we know the what, who, and where of what’s going on our plates, what about the “how”? Considering how your food affects not just your body, but also the planet is a growing trend in the food space that’s bringing the term “regenerative agriculture” to the table from dining rooms to boardrooms. The complicated-sounding phrase really just refers to agricultural practices that help rather than hurt the environment, according to Ryland Engelhart, co-founder of Kiss the Ground, a nonprofit dedicated to inspiring participation in regenerative agriculture. “Most agriculture today has a degenerative effect on the land that destroys life in the soil, resulting in desertification,” Engelhart explains (yep, that’s literally when fertile land becomes desert). “Regenerative agriculture is a system that works with nature’s principles to rebuild soil, increase water holding capacity, improve fertility, and expand biodiversity.” Need an example to help visualize? On Ocean Spray’s farms across North America and Chile, for every one acre of cranberries grown over 5.5 acres of wildlife habitat are supported. “This means our farming principles and practices have positive impact on the biodiversity, soil, water streams, wetlands, and communities,” says Audrey Perkins, MS, MPH, global corporate communications manager at Ocean Spray. TL;DR: Regenerative agriculture takes sustainability to a