December 19, 2019 at 03:00AM by CWC Eat whatever you want, whenever you want—and improve your cholesterol and blood sugar levels while feeling happier and more confident about your body. Sold? That’s the promise behind “intuitive eating,” a term coined by dietian Evelyn Tribole and Elyse Resch in their 1995 book, Intuitive Eating: A Revolutionary Program the Works. Although the theory is a bit more involved than that, this relatively straightforward approach to food may seem quite radical to many of us used to complicated diets with lots of rules about what you can and can’t eat (ahem, keto). While the concept has been growing more popular in recent years, (and has long been a mainstay of eating disorder recovery), intuitive eating started to attract more widespread attention after author Jessica Knoll credited it to changing her relationship with food after years of dieting in a June essay for the New York Times. But the philosophy is certainly older than this year. “Intuitive eating is reconnecting with a way of eating that always existed,” says Alissa Rumsey, MS, RD, a certified intuitive eating counselor and owner of Alissa Rumsey Nutrition and Wellness. What is intuitive eating? Most eating plans tend to have pretty particular rules, whether it’s sticking to a very specific amount of calories or macronutrients per day (like the ketogenic diet), completely avoiding entire food groups (like the Paleo diet), or eating only on certain days of the week or at certain times of the day (like various
Year: 2019
A ballerina’s stretching routine for strong, flexible feet
December 19, 2019 at 02:30AM by CWC Ballet dancers possess a covetable mind-body connection. Even their feet seem to know exactly how to move. And Sarah James, a former professional dancer with the North Carolina Dance Theater and founder of Pilates by Sarah James, says there’s a reason why: dancers spend a lot of time stretching and strengthening their ankles, feet, and toes with resistance bands. If you’re wondering how to stretch your feet, James can teach you. “About one-fourth of the bones in the body are in the ankle and foot,” says James. “[Resistance band] exercises are good at making sure that your ankles are strong all the way around so you’re not rolling in or out on your foot and causing damage on the rest of the body. Having that awareness of that ankle alignment is going to help you in anything that you do—whether you run, or ski, or walk up the stairs.” In other words, whether you’re a professionally trained ballet dancer, someone who only busts a move at the club, or the kind of person that hates dancing, you could benefit from a dancer’s strengthening and stretching routine. How to stretch your feet with resistance bands, according to real-life ballet dancers 1. Ball of the foot stretch “Sit on the floor with one knee bent,” says Donna Flagg, a dancer and stretching instructor at Broadway Dance Center. “Hook the resistance band around the ball of your foot. You can hook the other end of the band around you
4 signs you’re being bullied at work, plus expert tips for moving forward
December 19, 2019 at 02:00AM by CWC It’s no secret that bullying is a serious issue that transcends far beyond grade-school recess. It’s rampant in adult life as well, whether on social media, passive-aggressively in group gatherings, or anywhere else. Unfortunately, it’s very much alive and well in the workplace, too. In fact, a 2017 survey conducted by the Workplace Bullying Institute (WBI) found that 60.4 million Americans are affected by it, meaning they have either witnessed acts of it or have been bullied at work themselves. While in practice, bullying can take a number of different shapes, when it occurs on the job, it tends to be heavily in the realms of psychological and verbal. The WBI defines the situation as “repeated, health-harming mistreatment of one or more persons by one or more perpetrators. It is abusive conduct that is threatening, humiliating, intimidating, prevents work from getting done, or verbal abuse.” In practice, being bullied at work can present in so many situations, from micromanaging and not receiving proper credit to being subject to excessive criticism, being excluded, being expected to deliver on unreasonable demands, and being humiliated. Sometimes a coworker is the person who’s committing the acts of bullying, but often it’s a toxic boss, in which case, the situation gets much more complicated. Regardless of who is doing the bullying, the target is likely to be left feeling devalued, stressed, and anxious, which can even negatively impact their physical and mental health. In fact, that same WBI
Make every day merry and bright with this mood-boosting bark
December 19, 2019 at 01:00AM by CWC [youtube https://www.youtube.com/watch?v=j0MdqkDQfDY] Try an herb-filled, colorful twist on traditional holiday bark with this delicious, mood-boosting version. More than any other time of year, winter is the season when most people are especially in need of a little extra happy. It’s cold outside, the sun is nowhere to be seen (unless you live in California, in which case, I’m very jealous), and everyone exclusively wears black coats and boots everywhere. Thankfully, herbalist, holistic health coach, and Supernatural founder Rachelle Robinett has a food-based solution in the form of a mood-boosting “blue velvet” bark, which she shares in the latest episode of Plant Based. The happiness-inducing herbal trio Robinett uses in her recipe: albizia, lavender, and grapefruit. “Albizia, also called the mimosa tree, is known as the ‘tree of happiness,’” Robinett says of the pink, firework-esque flowers. One of the main benefits of albizia is, ICYMI, helping with mood. “Albizia is used for treating anxiety, sleeplessness, mood imbalances, and irritability.” As for grapefruit, Robinett says the fruit is a phenomenal mood supporter. “The medicine in grapefruit comes from a terpine called limonene,” she explains, which has been shown to help improve mood. Bonus: all the vitamin C in grapefruit makes it good for your immune system, too. Rounding out the mood-boosting triad in this recipe is lavender, which Robinett says is her favorite herb for bringing peace. “Lavender is good for treating stress, anxiety, and [supporting] the nervous system,” she says. So how exactly do
How to decompress your spine while you sleep, according to a professional stretcher
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
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