March 06, 2020 at 11:00PM by CWC No one has an exact count of the number of asanas out there (it could be thousands or millions), but trainer and massage therapist Joe Yoon, author of the newly-released book Better Stretching, says that one pose outperforms the others when it comes to better mobility and flexibility: cat-cow stretch. “When I was a trainer, I thought ‘oh this is just a yoga move for the extension and flexion of the spine,” says Yoon. Once he started studying up on stretching, he learned that the movement works way (and I mean, way) more than just your vertebrae. “When I started to actually look at the movement, I noticed that you’re moving your shoulder blades into protraction and retraction, too,” says Yoon. “So it’s almost like you’re reaching for something and then when you’re dropping your chest down and pulling your shoulders down and back.” And that’s just what cat-cow does for your upper body. Cat-cow asks you to pull your chest forward (cow) then puff up your back (like an angry cat), but this move doesnt’ happen in isolation, it pulls the rest of the kinetic chain—your middle and lower body—along with it. For example, “It’s great for [alleviating] pelvic tilt. So your hips tuck under and then they arch. That’s another thing that people just don’t have awareness of,” says Yoon. But reader, this is just scratching the surface. Below, Yoon and yoga teacher Beth Cooke share the tiny cat-cow tweaks that can
Day: March 6, 2020
Why do we keep taking nutrition advice from Silicon Valley?
March 06, 2020 at 10:00PM by CWC Twitter founder Jack Dorsey drinks salt juice every morning and eats just once a day. Bulletproof founder Dave Asprey loads his coffee with butter, engages in 60-hour intermittent fasts, and continuously monitors his blood glucose levels (despite an absence of diabetes). Silicon Valley psychologist Cameron Sepah, PhD, encourages his venture capitalist clients to engage in “dopamine fasts.” Some tech entrepreneurs eschew a full night of shut-eye for 20-minute naps scattered throughout the day. Many adhere to a ketogenic diet, regularly microdose psilocybin (aka ‘shrooms), and/or utilize at least one wearable health-tracking device daily. Ten years ago, most of this might have seemed extreme. And some of it still is today—you would be very, very (very) hard-pressed to find any health expert who would recommend going multiple days without food or sleep. But many of the rest of these once-fringe habits have leaked out from Silicon Valley into the mainstream to, in some cases, be widely adopted with fervor. (Hello, Bulletproof coffee.) It seems not to matter to the general public that few of the above-named people are formally trained in medicine, science, or nutrition—whatever it is they’re doing, we seem to think we should be doing it, too. This health-guru status Silicon Valley folks have acquired in modern times is attributable to many factors, some as old as human nature and others specific to this innovative industry. Keep reading to unpack the reasons you may look to a programmer for diet advice over
Your secret weapon for back strength is a stability ball—here’s exactly how to wield it
March 06, 2020 at 09:00PM by CWC A stability ball is typically used for core exercises at the gym or as a supposedly better-for-your-posture chair at the office. And while it really is helpful to define your abdominal muscles, it’s also a secret weapon for strengthening your back. Take that, lat pull-down machine. “Most people only see the ‘six pack’ as their abs, but stability balls can work all sides of the core—and that includes the back,” says Gerren Liles, Equinox master trainer and Hyperwear athlete. “Exercises that challenge your back by incorporating back and glute contractions make the ball a valuable tool in strengthening your posterior chain.” “Most people only see the ‘six pack’ as their abs, but stability balls can work all sides of the core—and that includes the back.” —Gerren Liles, Equinox master trainer Unlike some back-strengthening exercises—especially those done on gym equipment—using a stability ball keeps things easy. There’s no complicated instructions to figure out, and you can build up your muscles right in the comfort of your own home. To try out three of Liles’ favorites, follow the instructions below. The best stability ball back exercises, according to a trainer Reverse extension Lie on your stomach over the ball, placing your stomach and hips at the top of the ball with your hands and feet on the floor. Stabilizing with your hands, contract your lower back and glutes to slowly lift your feet off of the floor, keeping your legs together. No other part of you should move.
This is the red wine of choice for the longest living people in the world
March 06, 2020 at 08:00PM by CWC When it comes to wine, there’s still a lot of confusion about whether it’s actually good for you or not. Longevity expert Dan Buettner, author of The Blue Zones Kitchen, gives at least one red wine his stamp of approval (in moderation of course). Buettner has traveled the world to unlock the secrets of the Blue Zones, areas where people regularly live into the triple digits free of diseases or chronic illnesses. One such locale is Sardinia, an island in the Mediterranean Sea off the western coast of Italy. “Sardinians are famous for their daily consumption of the robust, regional red wine called cannonau,” says Buettner. If you’re on the hunt for the healthiest red wine, this is it. Cannonau has two to three times the amount of flavonoids (a type of antioxidant) as compared to other red wines. “Small doses of this antioxidant-rich beverage throughout the day could explain fewer heart attacks and lower levels of stress among men in this region of the world,” says Buettner. As with all things enjoyable, moderation is key when it comes to drinking cannonau. While one to two glasses a day is linked to the aforementioned health benefits, drinking in excess has the opposite effect, increasing the risk of diseases and chronic illnesses. The people in Sardinia tend to be in such great health because they enjoy their wine while following an eating plan consistent with the Mediterranean diet. “Another reason Sardinians may experience these
5 reiki principles you can use to create more ease and flow in your life
March 06, 2020 at 07:00PM by CWC Principles like the 12 laws of the universe, the eight limbs of yoga, and even Marie Kondo’s “does this spark joy?” concept are all examples of fundamental truths that help guide us in our lives. Reiki, the Japanese energy-healing practice, too, offers a set of principles or precepts, as they’re commonly called. In fact, Buddhist monk Mikao Usui, who created the spiritual practice, believed reiki principles are the key to living a happy life and serve as “medicine to the soul,” says Jamie Wozny, a Reiki master at DEN Meditation. The principles themselves are comparable to affirmations or intentions, and they’re very much about being focused on the here and now. “They’re there to encourage us to embody the reiki energy throughout the day, every day,” says Reiki master and certified yoga and meditation teacher Nina Endrst. “They speak to the importance of one day at a time.” “[Reiki principles] are there to encourage us to embody the reiki energy throughout the day, every day. They speak to the importance of one day at a time.” —Reiki master Nina Endrst There’s no right or wrong way to incorporate these precepts into your life. They can be used during meditation, as a morning intention, or whenever you need them. “Just as reiki helps you receive whatever energy you need right now for your highest good, the precepts help bring you back home, back to your spiritual home, back into balance,” Wozny says. Keep reading to learn
10 delicious, vegetarian pasta recipes that are secretly great for gut health
March 06, 2020 at 06:00PM by CWC Some nights, nothing beats a big bowl of pasta. There’s a reason why spaghetti, mac-and-cheese, and pasta bakes are all classic comfort foods. And perhaps the best part of pasta: It’s naturally vegetarian, making it easy to adapt classic recipes to a more plant-based lifestyle. (Yes, even Nonna’s meatballs.) Rounded up here are ten completely vegetarian pasta recipes. In all the dishes, plants are a primary ingredient, which ensures that you get a big serving of fiber—the gold standard for gut health— alongside that pasta. And most of the recipes let you use any noodle you like, from whole wheat to red lentil and chickpea—which ups the fiber even more. There are so many pasta-bilities! 10 vegetarian pasta recipes that are full of veggies Photo: Wholesomelicious 1. Vegetable garden pasta The easiest way to add more plants to your pasta dish: mix them right in when you’re prepping. That’s the idea behind this recipe for a baked vegetable garden pasta from Wholesomelicious. Besides the penne, fresh cherry tomatoes, zucchini, squash, and corn are all included. Photo: Cookie + Kate 2. Spinach pasta with roasted broccoli and bell pepper Spinach and broccoli are two veggies that are *full* of fiber, so if you want to make some additions that really bring a lot to the table, so to speak, these are great ones to go for in a vegetarian pasta. Bell peppers have fiber too, along with vitamins A and C, and potassium. [youtube
This is the best type of foundation for every single skin type
March 06, 2020 at 05:00PM by CWC The year is 2020, and we’ve reached the golden age of foundation. A product category that once referred only to thick, cakey face makeup now encompasses an entire range of complexion-perfecting products. And with the mass of options, finding the right one to meet your specific needs is easier than ever. “A foundation is a product that you apply to your entire face as a way to even skin tone and provide a clean, consistent canvas for your other products—like blush, bronzer, and highlighter,” says Leilah Mundt, founder and CEO of Crème Collective. “This can take the shape of a thin, light formula that will allow some natural skin to show to a more ‘full coverage’ product that creates an opaque finish.” But the expansiveness of the offerings on the market has created a problem: There are so many different options—Sephora currently has 260 foundations on their website and Target’s got 293—that sussing out what to use for your particular skin concerns can feel like a daunting task. To help you select the right one, we broke down the benefits of every type of foundation there is, and which you should be adding to your collection to celebrate the golden age of even-complected glory. Best for combination skin: water-based liquid Armani Beauty Luminous Silk Foundation, $64 Water-based foundations are like the little black dress of the beauty world: they’re great for everyone. Formulas have hydrating ingredients that make dry skin happy, and the
6 myths about COVID-19 doctors want you to stop believing
March 06, 2020 at 04:32PM by CWC In the three months since the first case of COVID-19 was identified in Wuhan, China, the headline-grabbing respiratory illness has circulated the globe with alarming speed. At press time, there have been more than 95,000 confirmed cases and nearly 3,400 deaths across 77 countries, and those numbers are climbing every day. It’s hard not to feel fear in such an uncertain climate, but experts worry that certain coronavirus facts can be hard to separate from fiction, and it’s causing people to worry unnecessarily. Public health officials don’t yet know much about the novel coronavirus that causes COVID-19, so given its swift proliferation, they’re taking serious steps to protect the public. In the U.S., for example, lawmakers signed an $8.3 billion dollar bill to provide emergency funds for a COVID-19 response, while counties and states are declaring public health emergencies so that they can respond more effectively to the crisis at hand. “There have been lots of rumors, unverified facts, and conspiracy theories that have been spread across the internet,” said Chi-Man (Winnie) Yip, PhD, professor of global health policy and economics at Harvard T.H. Chan School of Public Health, in a recent Harvard forum. Not only is unwarranted fear unhealthy for one’s mental state, but it can also cause people to take actions that cause more harm than good. “Immediately overnight, people buy up all the medicine, all the masks—which are actually not needed—and all the food,” said Dr. Yip. Here, we’ve rounded
Could you make it through the hardest workout in America?
March 06, 2020 at 04:00PM by CWC The verdict is in: the hardest workout studio in America is (drumroll, please…) New York City’s Tone House. Earlier this week, Classpass released its list of “Hardest Classes in America,” and Tone House beat out 20,000 other studios across the country for the top spot. The self-described “extreme, athletic-based group fitness studio” has earned a reputation as being unbelievably challenging, and according to reviews on the Classpass website it definitely lives up to the hype: “Hardest workout of my life. If you think you’re fit…think again.” “Wow just wow. Brutal but good.” “This workout kicked my ass.” So what is it about Tone House that makes it so dang hard? The workout is utilizes sports conditioning sequences made up of full-body moves—and interspersed with sprints—to get your muscles burning and your heart racing. These sequences change every day to keep your body guessing, but many of the toughest moves are around all the time. Below, Tone House head coach Yusuf Jeffers reveals what they are. 5 moves from the hardest workout in America 1. Gallops: We’ve called Tone House’s Gallops “the hardest workout move you’ve never tried before,” and it’s for good reason. The move is basically running on all fours—the way a cheetah would—and requires you to transfer your weight from your hands to your feet and back again. “Moving on all fours quickly with a decent level of coordination and agility is an unusual challenge for the body that’s unaccustomed to those positions,”
Your guide to 7 different types of vibrators, and how to use each best
March 06, 2020 at 03:00PM by CWC There many paths we’re able to take in order to reach the destination of pleasure: To name a few, there’s Clitoral Orgasm Avenue, G-Spot Street, Wake-Up Your Neighbors In The Middle of The Night Lane…you get the idea. The world of pleasure is wide, and—to break away from the geographic navigation comparison—offers many different types of vibrators each of us can try. But while exciting, that reality can make it confusing to navigate. So, with so many types of vibrators available for you to buy, how do you know which direction to take? Don’t worry, we called in some reinforcements to help guide us. Below are seven types of vibrators you’ll find on the market, and expert takes on the specific ways each will transport you to Pleasuretown. 7 different types of vibrators, and how to use each best 1. Clitoral vibrator Shop now: Zumio S, $140 Research shows that during sexual intercourse, most vulva-owners simply can’t climax from penetration alone. The exact figures vary, but one study suggests it’s fewer than a dismal 20 percent. But the flip side to that is that with clitoral stimulation, your ability to come more and faster jumps way higher. “The easiest type of orgasm to reach for a vulva-owner is the external clitoral one,” says developmental psychologist and human sexuality professor Zhana Vrangalova, PhD. “This is because the external clitoris is the part of the body that contains the greatest density of nerve endings that, when stimulated, can