January 22, 2020 at 06:00PM by CWC Stand in front of a mirror for a sec. If you’re unintentionally sticking out your belly and butt and your hips are forward, you could have a swayback posture and not even know it. According to Danielle Weis, DPT, a physical therapist and orthopedic clinical specialist at Spring Forward Physical Therapy, it’s a type of back posture where your pelvis is shifted forward and rotated slightly backward with excessive rounding in the mid-back and upper part of the lumbar spine. Whether swayback posture is your body’s natural anatomical alignment or a result of poor posture, it can be the reason why you’re experiencing aches and pain on the regular. “Swayback can be painful because this posture positions the spine and pelvis in a suboptimal alignment. It throws off the body’s center of gravity, which makes it more difficult for the spinal and gluteal muscles to activate, support, and function,” says Dr. Weis. “This position also creates tightness and restriction in muscles, including the hamstrings, chest, and anterior neck muscles. Over time, it can also causes stiffness to form between the vertebral segments throughout the spine, which can cause neck, upper, mid, and lower back pain, as well as hip and knee pain.” The good news is swayback posture can be improved—and even corrected! “Think about setting your shoulders down and back, keeping your ears over your shoulders, and bringing those forward-set hips backward. Aim to activate the core to provide back support,” says Dr.
Year: 2020
The healthiest canned goods to always have in your pantry, according to a dietitian
January 22, 2020 at 05:00PM by CWC We all know about the merits of eating in-season and shopping for produce at your local farmer’s market, but it’s worth pointing out that canned food is seriously underrated by the healthy eating crowd. (Perhaps even more so than the B-sides of Carly Rae Jepson’s Emotions album…) The short list of canned foods’ accomplishments: they have a longer shelf life, help cut down on cooking time, and are often inexpensive, says Maggie Michalczyk, MS, RD. Plus, “for those looking to follow more of a plant-based diet, using things like canned chickpeas, and other beans in your meals is a great way to add plant-based protein and more fiber to the diet,” she adds. Even if you are a major meat lover, those canned goods can enhance your meal in terms of more nutrition (like fiber!) and flavor—so long as you choose wisely. “I would say if there is a low sodium or no-salt-added version of the canned food you are grabbing at the grocery store, go for that one. If not be sure to rinse and drain all canned items to remove some of the salt,” says Michalczyk. This keeps heart health in check and lowers bloating and water retention. What’s more, “BPA [an environmental toxin present in small amounts in many canned goods] has potential health risks which is why you want to look for cans that say ‘BPA free,’” she says. “Many companies have taken initiatives to remove BPA, however I would
5 common myths about meditation, debunked
January 22, 2020 at 04:00PM by CWC Meditation isn’t new, but given how the industry is booming in the digital age, it’s also certainly not passé—and great reasons for that abound. The goal of meditation can include facilitating resilience against stress and more compassion toward yourself and those around you. It may even help you get over your ex. When I started meditating five years ago, I was familiar with the studies and anecdotal evidence supporting it. But that still wasn’t enough to leave me to dive into the practice at full force. That’s because I also held a number of ideas and preconceived notions about the goal of meditation and how my practice should look that kept it out of reach for me. I believed it could work others, but not for me. But, I quickly learned, I was wrong. Misconceptions about meditation abound and too often shroud the ancient practice’s abundant benefits. Below, find five of those myths debunked. 1. You must sit completely upright in order for meditation to work For the first year and a half that I practiced, I laid down with pillows and blankets, or I slumped in a chair. If someone saw me meditating, they’d think I was taking a nap, not training my attention. The truth is, relaxing into a comfortable posture is perfectly fine. Just keep in mind that you’ll likely have an easier time staying awake if you take an upright and alert seated position. Not sure which posture to
These are the most popular studios around the U.S., according to Classpass
January 22, 2020 at 02:00PM by CWC The beauty of a Classpass membership is that on any given day, you can choose from a seemingly endless number of workouts. From yoga to spin, from boxing to boot camps, you could try a different modality every day of the week (and in many cities, a different studio every day of the year) and never have to repeat a session. Or risk getting bored. But even if you’re mixing up your workouts on the reg, chances are you’ve got one studio in your rotation that’s solidified its spot as your absolute favorite. As a six-year-strong Classpass user, I know I do. But is your favorite sweat spot everyone else’s favorite, too? Today, Classpass released its list of the most popular studios in the United States (and Toronto!). Whether you’re regularly parked in the front row of your spin class every morning or settling into Savasana at your yoga studio every night, check out the list below to see if your go-to sweat destination made the cut. And if it did? Get ready to book way ahead of time, because chances are it’s going to get even more popular now that everyone else knows how great it is. Atlanta: The Forum Athletic Club In Atlanta, the traditional gym format still reigns supreme. The Forum Athletic Club has got all of the floor space and equipment you need to craft a workout on your own (or with the help of a digital fitness app), plus
This plant-based food pyramid will help you build the ultimate healthy, sustainable diet
January 22, 2020 at 01:00PM by CWC It’s a beautiful fact that when you eat a primarily plant-based diet, you’re benefiting both your body and the planet. (And your wallet too; plant-based foods tend to be inexpensive.) But if you’re new to the whole plant-based eating thing, chances are that there are a few concerns on your mind, nutritionally speaking. Some wonder how they’re going to get enough protein with meat put on the back burner. Or maybe you want to make sure you’re getting enough omega-3s, wondering what sources other than fish can help give your brain a boost. Consider this your ultimate guide. Here, Cleveland Clinic registered dietitian Julia Zumpano, RD and registered dietitian Maggie Michalczyk, RD both give tips on how to make sure you’re getting all the nutrients you need every day while sticking to a plant-based diet—and prioritizing sustainability, too. Use the food pyramid graphic here as a tool to see what foods to prioritize on your plate and to make sure you get enough servings of each to fuel your body. Photo: W+G Creative The base of the pyramid: vegetables and fruit Both Zumpano and Michalczyk say that the most important part of plant-based eating is vegetables—aim to devote a full 50 percent of every meal to them. “The goal should be to get a minimum of seven to nine servings of vegetables a day and two to three servings of fruit,” Zumpano says. Some examples of what a healthy serving looks like: a
5 simple things to keep your 2020 wellness goals rolling past quitters day
January 22, 2020 at 10:00AM by CWC Raise your hand if this story sounds familiar: You start off a new year filled with motivation to totally crush all your new goals, but after just a couple weeks you find yourself settling back into old routines. You’re so not alone. This year, most people were predicted to give up on their new year’s resolutions by January 19, AKA “quitter’s day,” according to research conducted by fitness tracking app Strava. If you’re one of them (no shame, January is hard), we grabbed some advice on how to set yourself up for wellness success all year long—even if that requires a little mid-Jan jumpstart. “Truly improving your habits for the long haul requires setting smart goals that are realistic, doable, and maintainable,” says Cynthia Sass, RD and consultant for ZENB, a new plant-based brand that makes veggie-forward snacks using all parts of the vegetable (even the stems and seeds). “Small changes may not feel as impactful, but because you can stick with them long term, the benefits snowball over time, and ultimately make a greater impact on your goals.” Once the habits associated with your goals start to feel like your new normal, Sass suggests adding another (and so on). Before you know it, you’ll have shown 2020 who’s boss with your goals officially crossed off. Keep scrolling for 5 simple-yet-smart goals you can start on now and actually stick with throughout the year. 1. Choose plant-based snacks Setting out to overhaul your
Trainers tell us the reason you should switch up your fitness routine on the reg
January 22, 2020 at 02:00AM by CWC Some people are die-hard fans of one particular workout. Take the SoulCycle crew, Pilates devotees, dedicated yogis, runners, and the list goes on. While there’s certainly something to be said for having a go-to way to sweat, switching it up can also benefit your bod, helping to prevent injuries, and keep you from getting bored of doing the same movement day in and day out. “If you run every day, for example, then you are doing thousands of repetitions of the same movements, using the same joints in the same direction,” says Jeanette Jenkins, trainer and founder of The Hollywood Trainer. “To avoid overuse injuries, it’s important to work all of the components of fitness.” This means trying to get a healthy mix of different fitness modalities like Pilates with running or spinning with yoga that incorporate stretching, strength training, and cardio. Switching things up can also help prevent you from falling into a fitness plateau, AKA when your body has reached a standstill with how you’re working out. “Your body is very smart and it will learn how to become efficient at doing the same movements,” says Jenkins. Doing different workouts lets you recruit different muscle fibers, she explains. Inevitably, this helps you to build strength and really start to see progress in your training. That’s not to say you have to start doing a type of workout that you hate, though. You’ve just got to find your favorite workout’s cousin. “When
The 5 healthiest hot sauces you’ll want to put on *everything*
January 22, 2020 at 01:30AM by CWC Born and raised in Buffalo, I can’t not like hot sauce. Frank’s Red Hot Cayenne Pepper sauce can be found in every cabinet in the 716, and before Beyoncé made it popular, I used to carry it in my bag to make school lunches more tolerable. But it turns out my beloved sauce has a whopping 190 mg of sodium! Considering the average person isn’t drinking glasses of hot sauce, that number isn’t the worst, but we know we can do much better. Nutritionist Andrea Mathis, RDN, says while there might not be much nutritional value to hot sauce, there are certainly hot sauces that are better for you than others. “Even though most hot sauce is very low in calories and fat, there are still are few other factors to consider when choosing the best option and those factors are sodium content and the amount of artificial ingredients,” she says. “I like to choose a hot sauce that has a moderate-to low-amount of sodium and is made with natural ingredients.” The healthy hot sauces you should put on everything 1. McIlhenny Co. Tabasco Pepper Sauce, $4 Mathis says this one stands out because of its simplicity. “I love it because you only have to use a little bit to get that perfect spicy flavor, and it only contains approximately 35mg of sodium per serving,” she says. “It also contains no artificial ingredients.” 2. Trader Joe’s Jalapeno Sauce, $4 Trader Joe’s always
If you have dry skin, a derm says these are the only products to use in the shower
January 22, 2020 at 01:00AM by CWC These so-cold-your-face-is-numb temps aren’t too kind to your skin. But considering winter isn’t going anywhere anytime soon, your dry-skin checklist is still very much a necessity. Because truckloads of moisturizer alone isn’t going to cut it, there’s one more thing you should be doing to make a flaky, itchy complexion baby-soft once again: grab a shower oil. Everyone knows what body washes are. Shower oils aren’t as well-known, but they certainly should be on your radar. Experts say they’re a much better option than typical cream-style body washes when it comes to fighting off dryness. According to dermatologist Lily Talakoub, MD, of McLean Dermatology and Skincare, that’s because oils more effectively moisturize your skin when you’re in the shower due to their chemical makeup. “Anything that’s lipophilic is going to penetrate the skin better, so in general, the penetration of products that works best is an oil,” she says. For your silkiest skin yet, try one of these shower oils. In the season of flakiness, you’ll be feeling smooth as ever. The 6 best shower oils for your dry skin 1. Bioderma Atoderm Moisturizing and Cleansing Oil, $20 This shower oil—which contains vegetal biolipids and niacinamide to protect your skin barrier—is Dr. Talakoub’s favorite. “It’s the best moisturizing body wash I’ve ever used in my life,” she says. “I give it to every single patient. It’s so inexpensive, and I use it to wash my body as well as to shave my legs.”
I’m a dietitian and these are my top 5 sources of gut-healthy carbs
January 22, 2020 at 12:00AM by CWC Bring up the subject of carbs around a table full of healthy eaters and risk the bread basket going flying; it’s a pretty controversial topic in the world of wellness. But regardless of whether you’re a ketogenic dieter or consider a life without potatoes the seventh circle of hell, virtually everyone can agree on two universal healthy eating truths. One: not all carbs are created equal. And two: gut health is key for overall health. If you’re eating for gut health—which really, who isn’t these days?—registered dietitian Brigitte Zeitlin, RD says some carb choices can work in your favor. “All carbohydrates break down into glucose—aka sugar—which is why they often get a bad reputation, but there are lots of carbohydrates that are healthier for you that can help you reach your health goals and have you feeling you best,” she says. Here, Zeitlin shares her top five healthy carbohydrate foods when eating with gut health in mind. Work them into your diet regularly and you’ll be doing your whole body good. The top 5 healthy carbohydrate foods for gut health, according to a dietitian: 1. oatmeal “This morning staple makes the list because it is a super gut-friendly food,” Zeitlin says. “It adds soluble fiber to your day which helps to lower cholesterol, inflammation, and chronic illnesses.” She adds that oatmeal is also high in prebiotic fiber (the stuff that your gut bacteria eats), which can help avoid bloating, constipation, and gas. Pro