March 02, 2020 at 11:00PM by CWC More often than not, trying to fit a workout into a hectic day can kind of feel like you’re playing a game of Tetris. This is why one of our 2020 wellness trends is all about the “Blue Zones” approach to fitness (aka fitting movement naturally into your day), and why shorter workouts are on the rise. And it just so happens that I’ve found the shortest one yet: a four-minute Tabata workout created by a fitness trainer-slash-ex-Marine. Erin Oprea is a trainer, with a client roster that includes stars like Carrie Underwood and Kasey Musgraves, and her fitness M.O. is to make the most of her clients’ time. “Being a Marine taught me structure and discipline, and to celebrate the gift of movement,” she says. The day she stumbled across Tabata, she became an instant devotee. “It’s seriously the best. It’s go-time with minimal rest.” Tabata is a form of high-intensity interval training, and the idea behind it is that you work hard for 20 seconds, then rest for 10, and so on. That means there are millions of different workout combos that you can string together based on the formula, but Oprea is all about doing them in four-minute sessions “because they’re really practical and you can easily fit them in whenever,” she says. It may sound impossible to get a decent workout in under the length of a song, but Oprea stresses that Tabata leaves no room for slacking. “In
Day: March 2, 2020
Not all hand sanitizers are created equal—here’s what germ experts want you to know
March 02, 2020 at 10:30PM by CWC The latest update from the World Health Organization reports that COVID-19 has infected approximately 90,000 people in 65 countries. In response, hand sanitizer is flying off the shelves (with accusations of price gouging by third-party sellers on Amazon) as the number of stateside cases continues to mount. According to an immunologist and a microbiologist, though, all sanitizers are not created equal; the most effective options all share one thing in common. Immunologist Tania Elliott, MD, an attending physician at NYU Langone Health, says hand sanitizers containing less than 60 percent of alcohol are not effective. “Studies have shown that hand sanitizer’s with 60 to 95 percent alcohol are more effective at killing germs than those that contain less or are not alcohol-based,” says Dr. Elliott. Her personal favorites include good old fashioned Purel and Dr. Bronner’s Lavender Hand Sanitizer, “which is about 62 percent alcohol, but also is infused with lavender oil giving it a nice relaxing scent that also helps to moisturize the hands.” Microbiologist Jason Tetro, author of The Germ Files, says that the way you apply the product matters just as much as what’s in it. “Put a squirt in a cupped hand, then start to move it around the palms first, and then the backs of the hands followed by the fingers including the sides and then the thumb,” says Tetro. “Don’t forget the thumb as in personal observations, people seem to forget that very valuable digit.” In total, your
Getting 10,000 steps is important—just not for the reason you think
March 02, 2020 at 10:00PM by CWC If you wear a fitness tracker, you know the rush that comes with with meeting your step count on a given day. On a FitBit, you’re greeted with a “congratulations” and some confetti; on an Apple Watch, you get the satisfaction of closing your move rings. We all know that getting those steps in is important, but according to new research, it’s not for the reasons we’ve always thought. New research indicates that how many steps you get pales in comparison to the fact that those steps break up large periods of sedentary life. A study out of Brigham Young University that followed 120 college freshman found that the more steps participants took per day, the better their physical activity patterns were. Sedentary time dipped for participants who took 12,500 and 15,000 steps per day, and those who took 15,000 steps reduced their sedentary time by as much as 77 minutes per day. This, the study writes, “may have other emotional and health benefits.” While the idea that people should be taking 10,000 or more steps per day has been largely disproven—experts say 7,500 is likely enough to reap the health benefits—this research presents an entirely new argument for why you should consider setting your goal to a higher number. The more steps you take, the more likely you are to get regular movement throughout the day, which is important for your overall health. “Humans are not meant to be sedentary,” says Chris
Snag the Instant Pot Aura slow cooker for a cool $60 today—that’s 54% off
March 02, 2020 at 09:53PM by CWC We love the Instant Pot for many reasons. Not only can it cook your food super fast, but it also has tons of different programs, allowing it to be much more than a pressure cooker. The Instant Pot Aura ($60) takes that multi-functionality and puts it into a slow cooker—that you can buy today for 54 percent off the regular price. The Instant Pot Aura typically retails for $130. Unlike the beloved Instant Pot Duo ($130), the Aura is a multi-use programmable slow cooker, not a pressure cooker. But, because of its rectangular cooking pot, it’s better for cooking larger dishes, like a whole medium-sized chicken. Both the Duo and the Aura function as a rice cooker, sauté pan, steamer, yogurt maker, and warmer. But, the Aura can also act as a stewing pot, roasting pan, and oven-style baking dish. All of these features can be accessed by pressing the preset buttons. Although the presets are super helpful, not everyone like to cook the same way. You can play with the presets and customize them so your meal comes out just how you like it. The pot can remember your changes for next time. The most delicious part about having a slow cooker is coming home to a delicious meal, like quinoa and black bean stuffed peppers, that’s warm and ready. Remember that your slow cooker is only intended for use on the counter. Don’t place it on or near a hot stove, or in
‘Meat extenders’ can make transitioning to a plant-based diet easier *and* cheaper
March 02, 2020 at 09:00PM by CWC Transitioning to a plant-based or flexitarian diet has been a big priority for many healthy eaters in 2020. But just because there’s a new interest in eating less meat doesn’t make it easy, especially if it’s been a big part of your plate for most of your life. Which is where the OG concept of “meat extenders” comes in. I admit, whoever came up with the term meat extenders isn’t winning any awards for marketing. (Feel free to wince at the image of a cut of beef engaged in some weird, unholy calisthenics.) Still, the concept behind this term is actually a great one for your health, your wallet, and the environment. What is a meat extender? Basically, it is a plant-based protein sources like lentils and beans that can be added to meat in home cooking to “extend” its reach—and reduce cost—in recipes. See? No creepy meat aerobics involved. It’s a practice that dates back to at least World War II, when government agencies encouraged mixing additional ingredients into the precious supply of beef and pork to make them last longer. (There were entire cookbooks published on the subject.) “Cooking for victory” became the rallying cry for winning the war in the kitchen. This has been a “eating cheap and healthy” hack that cooks have relied on for decades. But it’s one that can actually be treated as a way to make eating more plants and eating less meat a bit easier.
5 moisturizers that double as primers for makeup
March 02, 2020 at 08:00PM by CWC The two-in-one shampoo and conditioner in my boyfriend’s shower always makes me a little jealous. Imagine having a routine so simple that washing your hair is a one-step job. My eight-step morning skincare routine could never, but there is one way to cut down on time that’s actually worth it: using a moisturizer that doubles as a primer. “Primers are a targeted fix; moisturizer is a necessity,” says makeup artist Mary Irwin. “If I need the makeup to last a long time, or if someone has large pores, or gets very shiny or oily then I definitely prime.” Irwin says she considers primer a part of the skin preparation before applying makeup. You have to asses your skin, and see what needs, and find a primer that fits. If you’re dry, she says you’ll want a hydrating primer. If you’re oily, an oil-controlling primer or even a balancing moisturizer will help your makeup stay put. When your moisturizer doubles as a primer, you can make your routine a little bit faster. Shop our favorite moisturizing primers below. The best moisturizing primers for a flawless finish 1. DR. JART+ V7 PRIMING MOISTURIZER, $48 This vitamin-infused moisturizer blurs the look of pores and imperfections, brightens and evens out your complexion, resulting in healthier looking skin. It also includes tomato leaf cell extract to protect against pollution. 2. Heir Atelier face Primer, $42 “Heir Atelier is a beautiful, demi-matte formula, that increases hydration as well,”
The one body part you’re not foam rolling but should, according to a physical therapist
March 02, 2020 at 06:52PM by CWC Foam rolling effectively soothes sore muscles, helps with lymphatic drainage, and banishes pain in your hips. Most people typically stick to the back side of their body when using a foam roller, focusing on areas like shoulders, calves, and glutes for that sweet, sweet relief. But according to Vinh Pham, physical therapist and co-founder of Myodetox Clinics, you should’t ignore the front side—most notably your stomach. “Everyone understands that they need to stretch their back, but rarely do people stretch the front of their body—in particular their stomach area—and that’s a big mistake,” he says. “Your stomach tissue often gets tight and compressed over time due to long periods of sitting or endless set of crunches.” When you have a compressed midsection, Pham says it will limit the ability for your ribcage to stay upright. This, in turn, pushes your neck forward. “It gives you a hunchback appearance—the dreaded forward head posture,” he says. The good news is foam rolling your stomach can counteract this from happening, and then some. “Opening up your stomach tissue will not only help you feel more relaxed overall, but it might also relieve some of your chronic neck and shoulder stiffness that you feel from working at the office all day.” Because your ribcage will be more mobile, Pham says foam rolling your stomach can even help you breathe easier by allowing you to take deeper breaths. Something that not only benefits you in your day-to-day life,
Dermatologists say everyone in their 30s should be using *this* skin-care product
March 02, 2020 at 04:00PM by CWC Plenty of ingredients are glow-inducing multitaskers that give your skin more than one benefit (think: vitamin C, which brightens while fending off future damage from free radicals or glycolic acid, which resurfaces while plumping up skin by creating new collagen). But there is only one beauty product that dermatologists will recommend, whether you want to zap redness, plump up fine lines, or even out skin texture—and that ingredient is retinol. “Retinol is the best multitasker that exists,” says Loretta Ciraldo, MD, FAAD, a board-certified dermatologist and founder of Dr. Loretta Skincare. “It’s excellent for acne, for anti-aging, and for pigmentation.” She points out that retinol is one of the two most studied ingredients (the other is vitamin C) in skin care that have been written about in peer-reviewed literature, “so we know it’s not a marketing gimmick—it really works.” And though you can use it preventatively in your 20s, she says you definitely want have a tube by the time you’re in your 30s to keep your complexion healthy. As collagen production slows late in our 20s, often we need to supplement skin to help it make more. Retinol does just this, which in turn, helps with the aging process.”You actually get a molecular response where your skin starts to make collagen,” says Dr. Ciraldo. This reaction occurs because retinol is a bioavailable ingredient to our skin. That means that once we slather it on, skin knows exactly how to utilize it to promote
Politically Charged: Super Tuesday is *super* during Mercury retrograde—here’s what to expect
March 02, 2020 at 03:00PM by CWC With Politically Charged, a new monthly column by QueerCosmos astrologer and Well+Good Changemaker Colin Bedell, you’ll get a look at what’s happening in the 2020 election cycle, not through the lens of any specific issue or party or scandal, but rather through the energy of the universe. First up is the astrology of Super Tuesday, which rather dramatically falls during a Mercury retrograde cycle. Find out how that transit may influence the March 3 results below. The first politically powerful Tuesday is upon us in the 2020 presidential election year. Known as “Super Tuesday” since 1976, Tuesday, March 3, will host 14 state primaries— Alabama, Arkansas, California, Colorado, Maine, Massachusetts, Minnesota, North Carolina, Oklahoma, Tennessee, Texas, Utah, Vermont, and Virginia—and the American Samoa caucuses, together accounting for 33.8 percent of the country’s total. But what does the astrology of Super Tuesday have in store for how those votes may sway? Well, crucially, let’s not forget Mercury will be retrograde on Super Tuesday, and there have been several seminal moments of past election cycles that transpired during Mercury retrograde. To name just two, take Mitt Romney’s “binders full of women” comment in 2012 (talk about miscommunication!) and the Bush vs. Gore recount in 2001. With history in mind, expect that this Super Tuesday may bring any number of surprises, inaccuracies, and word blunders. From a voter perspective, it means we’ll want to carefully discern the intentions behind the discourse and stay focused on the
Ever wonder what to eat before barre? A Pure Barre instructor shares her food diary
March 02, 2020 at 02:00PM by CWC There are some fitness classes that leave you drenched in sweat and feeling totally depleted—and ravenous. Spinning, bootcamp, or a long run all require careful attention to pre- and post- workout fuel. Barre, however, is a little different. Is it hard? Hell yeah. The 45 minutes classes force you to work muscles that are usually overlooked (and perhaps that you didn’t know you had) until they’re quaking. But because it doesn’t create the same type of intensity as some other workouts, figuring out what to eat before and after barre can be tricky. If anyone has it figured out, it’s Pure Barre instructor and franchise owner Griffin McKenzie Hill, based in Colorado Springs, Colorado. As interested in nutrition just as much as she is fitness (she studied nutrition in graduate school), Hill typically teaches about five or six classes a week. She recently had a baby and is taking some time off from teaching, which she says has also changed how she eats. “I’ve experimented with about every type of eating plan under the sun, but there isn’t one specific diet I follow religiously,” Hill says. “I had a baby a month ago and find that my body has different needs now. My caloric intake has stayed the same, but I’m eating more complex carbohydrates, which wasn’t something I ate a lot of before, outside of vegetables. But I feel like it’s something my body needs more of now because I’m breastfeeding a lot