January 27, 2020 at 11:00PM by CWC If your best friend gets back with her garbage ex, would you feel guilty and blame yourself for not talking them out of it? It’s one thing to own up to your part when you’ve actually done something wrong, it’s another thing to assume blame for things out of your control. If you find yourself doing a lot of the latter, you’re not alone. This is the phenomenon known as “personalization,” and it’s not the best thing for your mental health. “We can’t control other people’s thoughts, behaviors, choices and actions, or the outcome of any interpersonal situation,” says licensed psychotherapist Joyce Marter. “You can never cause somebody to behave poorly—that’s their choice.” Personalization can actually stem from lowered self-esteem, according to Marter. “We all have different aspects of our life that we feel more or less confident in, and it would be in those less confident areas that we would be more susceptible to personalization,” she says. In other words, when you’re not feeling so great about yourself, you’re more likely to believe that when bad things happen it’s somehow your fault. But this “self-flagellation” isn’t helping anyone. “You’re beating yourself up, you’re putting yourself down, and it can lower your mood,” she says. “It can distort the situation so that you’re not seeing it accurately.” To do less personalizing, Marter says you have to become mindful of your self-talk. “Any negative messages that you’re giving yourself like, ‘this is my fault,
Day: January 27, 2020
Arm dancing is the key to getting ballerina-strong arms—try these 3 moves to get you started
January 27, 2020 at 11:00PM by CWC American singer-songwriter Kenny Loggins wrote the lyrics, “everybody cut loose, footloose” for the 1984 film (must I specify?) Footloose. Almost 40 years later, Bomont has been conquered, the movie’s remake has been released to mixed reviews, and now it’s time we start setting loose our other limbs. Meet arm dancing, the dancer-approved way to strengthen your arms without picking up a single weight. “Every style of dance has a type of ‘arms,’ in both aesthetic and movement,” says Donna Flagg, a dancer, ballerina, and stretching instructor at New York’s Broadway Dance Center. “You could take any of them and create an upper body workout, but ‘arm dancing’ per se is an unweighted exercise for your arms.” By moving for a sustained period of time (anywhere between one to 10 minutes), you work up a burn that runs from your shoulders to your fingertips. “You’ll see really great shoulder development because the weight of the arms challenges the shoulders’ strength the most,” explains Flagg. That’s because you target the teeny, tiny muscles of your upper arms, forearms, and shoulders that help you perform everyday tasks like carrying your grocery bags. “Arms can be heavy if you don’t put them down for a rest,” says Flagg. “So that is where the resistance comes into play.” If you’ve ever French-braided your hair and felt the sheer torture of pulling off the ornate work with your hands overhead, you know exactly what I mean. That’s enough talking—let’s
A sustainable living expert shares how to DIY a non-toxic all-purpose cleaner
January 27, 2020 at 09:32PM by CWC Pop quiz: Where do you think you’ll find more toxins—indoors or outdoors? Answer: Indoors. It sounds crazy, but it’s true (yes, even if you live in a big city). And believe it or not, the ingredients in your average cleaning products aren’t exactly helping your efforts to live a cleaner lifestyle. “Cleaning products are a common source of environmental pollution, because their ingredients don’t need to be disclosed or tested for safety,” says Sophia Ruan Gushée, author of A to Z of D-Toxing: The Ultimate Guide to Reducing Our Toxic Exposures and creator of the Ruan Detox Immersion. “Plus, cleaning products often require plastic containers, which increases our production and disposal of plastics.” So what are you supposed to do? Live in a dirty house, or use toxic products to “clean” it up? According to Gushée, there’s a third option. “The best solution is a DIY cleaning approach, because it’s safest for humans, and you can buy safe ingredients in bulk to cut costs and carbon footprint,” she says. (It’s like arts and crafts, but way better for the planet.) Her DIY all-purpose cleaner uses just five ingredients that you can probably find lying around your house somewhere already. At our recent Wellness Collective event with Athleta, Gushée taught the attendees how to make her go-to DIY all-purpose cleaner, using just vinegar, baking soda, hydrogen peroxide, water, and essential oils (most of which you can probably find lying around your house somewhere already). And if you
These graphics show how simple—and delicious—cooking with veggie scraps can be
January 27, 2020 at 08:30PM by CWC Even if sustainability is your jam—your crisper is full of “ugly” produce and you use a canvas tote when shopping in lieu of plastic bags—cooking with every part of the vegetable, as sustainability experts often recommend, can still be a little intimidating. Sure, you love veggies, but there are some parts of them that really don’t look like they should be consumed. (Corn cobs? Come on.) Even if they do, you have no idea how to make them taste good. Fortunately, some people have built a living figuring how how to use every single part of produce—and are happy to share their no-waste tips with the masses. Here, Reilly Brock, the content manager at Imperfect Foods, and Pulp Pantry CEO and founder Kaitlin Mogentale, share intel on how to use every single part of six popular veggies. Scroll down to see how to cook with vegetable scraps. Graphic: W+G Creative Leeks Brock loves cooking with leeks because they have a subtle sweetness and a bit of a bite. Most recipes call for the stem of leeks, which means that healthy eaters may just throw out the leaves and bulb of the plant without a second thought. However, Brock says you can truly cook with all three parts of the vegetable. “The leaves have the same sweet flavor as the rest of the plant—similar in taste to green onions—and taste amazing in vegetable stock,” he says. Brock and Mogentale both keep a plastic bag
I’m a physical therapist, and this is what I want you to know if you can’t unwind tight muscles
January 27, 2020 at 08:21PM by CWC Like most people, I tend to stretch the tightest muscles in my body (in my case, it’s my quads) as much as humanly possible to find some sort of relief. Before runs, you can find me doing that classic heel-to-butt stretch as a way to lengthen the muscle and get ready for the effort to come. However, it recently came to my attention that soreness isn’t always an indicator that a muscle needs to be stretched. It can also be an indicator that the muscle itself isn’t strong enough. “A lot of times, chronically tight muscles are tight because they’re weak,” says Meghan King, DPT, a physical therapist with Spear Physical Therapy in New York. “We get people who say that they stretch their hamstrings all the time, and they never get any more flexible, for instance. But that’s often an indication that their hamstrings might be weak and that’s what’s causing the tightness.” My mind is blown, HBU? This happens, says King, because muscles are commonly tapped to do movements that they don’t fully have the strength required to do. For example, say you’re going up stairs and recruiting your quads and calves to do the work, but mid-way they reach their performance capacity. “If the muscle only has 80 percent of the strength that it needs to do that task, it feels overworked, and the result is some tightness,” says King. When this happens, it’s easy to go into full-on stretch
There’s a psychological reason celebrity deaths hit us so hard
January 27, 2020 at 07:00PM by CWC Celebrity deaths happen often, and often unexpectedly, leaving fans who didn’t personally know the deceased in a confused cloud of grief. Because logically, it doesn’t seem to make a whole bunch of sense to feel sad about losing someone you didn’t actually know. Still, when news broke that basketball legend Kobe Bryant and his 13 year-old daughter, Gianna Bryant (who was a rising hoops star herself), had been killed in a helicopter crash in Calabasas, California, on Sunday, it was yet another reminder of how quickly life can be taken. Bryant was an unquestionably complicated figure in the NBA. But, on the court, he spent 20 seasons leading the Los Angeles Lakers to five championships, and proving himself to be one of the most competitive and hardest working athletes of his generation (let the 2000-2003 “three-peat” stand as proof). In the aftermath, coaches, and teammates expressed their grief and shock to the news—but so, too, did fans who had never met Bryant. Pros say this reaction to mourn an athlete or a celebrity makes sense, especially when the person was someone we admired and who is inextricably tied to certain memories or moments in time. Like, yep, sports stars we grew up watching, TV heartthrobs we pined over, and musicians who soundtracked our seminal milestones. Our relationships with celebrities don’t necessarily follow typically understood measures of time and space, making them seem subconsciously immortal to us in a sense. “They’re never supposed to
Nope, it’s not just you—*no one* can find arugula right now
January 27, 2020 at 06:00PM by CWC If you’ve scanned every corner of the produce aisle trying to scout out arugula with no luck, a trip to the eye doctor isn’t necessary. It’s not there, and you’re not the only one who hasn’t been able to find it. Veggie lovers all across the country, from New York City to Seattle, are experiencing the horrors of arugulaless shopping carts too. The internet has been up in arms about the lack of the popular salad staple in grocery stores lately, even sparking a (pretty amusing) post on Reddit that dubbed the situation “The Great Arugula Shortage of January 2020.” While your other greens seem to be stocked and ready to eat per usual, there’s a simple explanation behind why this bitter variety is nowhere to be found: Austin360 reports prolonged, cool wet weather has damaged some of the prime growers’ crops, causing a shortage that either leaves the shelves empty or provides so little arugula that it’s sold out way too quickly. It’s like reliving the cauliflower gnocchi shortage all over again—something I wouldn’t wish upon anyone. Luckily, there’s another way to score some greens if your local grocery store is lacking the veggie: head to your nearest farmers market. Even though mass producers are experiencing a lack of product, local farms are still going strong. Sure, this is a tough time—no one wants to go without their favorite type of salad. But for now, you might be better off grabbing the
Networking doesn’t work for everyone—here are 6 alternative ways to get ahead
January 27, 2020 at 05:00PM by CWC It’s no secret that being great at networking can open certain professional doors for you. If you know the right people and foster a community of supportive peers, by staying in touch, you might at some point be able to skip a few rungs on your ascent up the career ladder (or, at least, be able to save a lot of time being stuck on a rung where you don’t want to be). But even though being able to put networking tips into action can streamline your professional trajectory, that doesn’t mean it’ll be simple or won’t feel like work. If networking has ever left you feeling drained, exhausted, and unmotivated, you’re not alone: Networking in its traditional sense doesn’t pay off for everyone. A recent small study of 59 employees found a relationship between networking and lower work performance among people who have a low need for affiliation. That is, those who don’t crave a sense of belonging or inclusion in a social group. The researchers call this effect “network extraversion bias,” and note that those who aren’t as innately social shouldn’t try to force themselves to network. “People…who generally show less inclination and appreciation for social involvement should not force themselves to engage in networking activities,” the researchers conclude. But before introverts everywhere let out a sigh of relief and completely wipe their hands of networking obligations, a career counselor suggests considering how to approach it from a different angle. “I really
Enter a flow state to become joyfully in the moment when the world feels overwhelming
January 27, 2020 at 03:00PM by CWC Do you ever feel so immersed in something you’re currently doing that the low-stakes goings-on in your life simply don’t matter, for once? You’re so body-and-soul focused on your Muay Thai class or your wine-and-paint session or your game of Tetris that the rest of the world fades away. If this isn’t resonating and you haven’t stopped multitasking since, like, 2015, pump the breaks, because it’s high time that you’re introduced to the glorious concept of a flow state of mind. “As a concept coined by the field of positive psychology, a flow state is that space of joy and heightened focus that results from absolute immersion in a favored activity,” says clinical psychologist and author of Joy from Fear Carla Marie Manly, PhD. “Sometimes known as being ‘in the zone,’ a flow state creates a sense of oneness, with no division between the physical body, the mind, and the activity.” Being “in the zone” is obviously great for productivity at work or nailing that hard-to-hold pose during yoga (ugh, handstand press). But it’s also a state of mind that can be blissful, therapeutic, and concentrated toward inner peace. If you’re feeling overwhelmed and even tap-dancing toward the threat burnout, here’s the 101-level advice you really do need for how to go with the flow (state). How entering flow state of mind facilitates self care Research shows that flow states can be helpful for reducing stress and anxiety, which makes sense since we’re not trying
Exfoliating oils will brighten and quench dry skin *without* rubbing it raw
January 27, 2020 at 02:00PM by CWC Each and every winter, we all inevitably face the same skin-care conundrum: How can you exfoliate your skin without drying it out even more than the combination of heaters, dry air, and cold weather already are? It’s important to slough off dry skin cells all year long, but there’s a fine line between ridding your complexion of debris and compromising your skin barrier or making your face even more dry. This is where exfoliating cleansing oils come in, which have both exfoliating and nourishing properties in a single formula. Oil cleansers, generally, are known for their abilities to rid the skin of dirt and oil (think of it as a “like dissolves like” situation). They’re particularly helpful for people with dry, flaky skin because, as board-certified dermatopathologist Gretchen Frieling, MD puts it, they “help clean the skin without leaving the face stripped of its natural oil and moisture.” And adding a physically exfoliating element into the mix, she says, “can be a great alternative for people who experience irritation from oil-free cleansers and harsher physical exfoliants.” These oil cleansing products are gentle, yet effective, and offer the quadruple-whammy of removing makeup, clearing pores of excess oil and debris, wiping away dead skin cells, and nourishing skin. In other words, they’re giving your double cleanse a run for its money. Got oily skin? Despite what you might think, these cleansers can work for you too. In fact, they tend to help dissolve oils from your