July 08, 2019 at 03:00PM by CWC If you’ll flash back for a moment to high school chemistry—sorry if this means reliving some terrible low-rise jeans fashion choices—you may recall that magnesium was that metal that would burn bright white when you got to do experiments using fire. In the context of the real world, magnesium is an “extremely important” nutrient responsible for energy production, protein synthesis, muscle contraction and nerve signaling, bone mineralization, and glucose control, says Whitney English Tabaie, MS, RDN, CPT. The trendy mineral is also the star ingredient in several new sleep- and recovery-promoting products. (So long, melatonin.) IDK about you, but I would very much like to have all of those processes running smoothly in my body. English Tabaie says that women need around 310 to 320 milligrams of magnesium a day, while men should generally get 400-420 milligrams per day. Low magnesium levels have been linked to fatigue, medical nutritionist Sarah Brewer previously told Well+Good. She says that not only can having regular levels of magnesium help with your energy during the day, it can also help you get a better night’s rest. Another thing it can do: help you chill the eff out, because it’s a relaxant. ad_intervals[‘404520_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘404520_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); Can you mainline magnesium? That was rhetorical, but I will answer my own question and say that you should probably not—but you can eat these seven foods that are rich in magnesium, recommended
Category: Relaxation
The 3 ways you should *never* stand, according to a physical therapist
July 08, 2019 at 12:38PM by CWC Justin Timberlake is to *NSYNC as sitting is to posture advice—as in, it’s the star of the show. We at Well+Good are always chatting about how slouchy we are when sitting at our desks, while the way we stand seems to get the short end of the postural discussion stick. But despite sitting being the popular kid on the posture block, it’s pretty important to be mindful of the way you stand too. Because—fun fact—you can injure yourself from just standing still. Poor alignment can strain your joints, and any sort of imbalance can potentially mess with your movements. According to physical therapist and yoga pro Lara Heimann, as humans evolved to stand upright, we developed a lumbar curve in our low backs and thigh bones, which helped us learn to balance on our own two feet, and dictate how we should be standing. The key? Stand up straight with equal weight on both feet, and your heads, ribcage, and pelvis all in one line. Sounds easy enough, right? That said, below are the non-ideal standing positions that Heimann recommends you try to avoid. ad_intervals[‘406460_div-gpt-ad-9261280-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘406460_div-gpt-ad-9261280-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-9261280-3’);}); } }, 100); 1. Locking your knees: You can lock your knees when doing kickbacks in a workout, but it’s not so great to do it when you’re standing. “When we hang out in our joints, we can cause compression in the joint space and dial down that readiness
How to use essential oils for energy and not be so damn tired all the time
July 08, 2019 at 10:13AM by CWC Life is exhausting. Family, pets, work, anxiety, having a bedmate who snores…It can all lead to relying on cup after cup of coffee to get through the day. There isn’t one magic fix that instantly leads to increased energy: good sleep, eating healthy food, thyroid function, and stress management all play a part. But there is one supporting player on the better energy all-star team that’s often overlooked: essential oils. While using essential oils for energy isn’t a replacement for prioritizing all the other factors that could be contributing to fatigue, it can help. Here, chiropractor Eric Zielinski, D.C., author of The Healing Powers of Essential Oils and the newly released The Essential Oils Diet, shares his tips on how to use essential oils for energy. ad_intervals[‘405453_div-gpt-ad-7435403-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘405453_div-gpt-ad-7435403-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-7435403-3’);}); } }, 100); Essential oils that encourage deep breathing: peppermint, eucalyptus, and cardamom “We often don’t think about it, but deep breathing is directly connected to better energy,” Zielinski explains. “One reason why many people have an energy deficit is because they’re taking such shallow breaths all the time and there isn’t enough oxygen flowing through the body and to the brain.” (It’s worth noting that the Sankrit word “prana” literally means both “breath” and “energy.”) When it comes to which specific essential oils are linked to deeper breathing, Zielinski calls out a very small 2013 study linking breathing peppermint to increased VO2 in athletes, but adds that
Master these stretches to finally get your heels to the ground in down dog
July 08, 2019 at 09:30AM by CWC There’s no denying that yoga is one of the most relaxing workouts around; however, there’s nothing quite as Zen-busting as looking around and wondering why some people’s bodies allow them to do things yours doesn’t. Case in point: Getting your heels to the ground in downward facing dog. Due to one’s muscle flexibility, particular movements are inherently more difficult for some people than others (regardless of how simple they may look). “It feels obvious that you need to stretch your hamstrings and calves more to achieve heel-to-mat contact but this can often be a misconception,” says Bar Method master trainer Kate Grove. “Many people with really tight calves, hamstrings, and even short Achilles tendons will never reach the floor.” And while that trifecta is enough to keep you from striking the pose, your ankles could also be to blame. According to CorePower Yoga Minnesota area leader and instructor Anastasia Albert, some people experience compression on the fronts of their ankles in down dog. “The pressure is due to the structure of the ankle joint, causing bone to run into bone,” she explains. “This is simply how some bodies are built.” ad_intervals[‘401238_div-gpt-ad-9261280-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘401238_div-gpt-ad-9261280-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-9261280-3’);}); } }, 100); Instead of dwelling on these areas, Grove suggests concentrating on lengthening the upper body, drawing your shoulders down, lifting your hips up and back, and pulling in the navel. “This way you will create more space in the front and
3 experts share their true feelings on whether it’s ever okay to tell a big or little lie
July 08, 2019 at 03:00AM by CWC Is telling a lie ever okay? Depends on whom you ask. According to our friends on Sesame Street, the answer is clear as day that it’s never advisable to tell a lie. But later on in the pop-culture continuum, by the time you venture into the complex world of CW teen dramas, thoughts on deception get a bit murkier. The new vibe on lying becomes, “It’s so wrong, but oh so right.” And then, when we meet adult dramas, the verdict on deception is an even more convoluted, “Uh, maybe?” Need proof? Try the weekly turmoil characters navigate on Big Little Lies. Like, if you and your three besties are in the middle of covering up the murder of your abusive, philandering husband, is that bad—from the standpoint of ethics, your mental health, your relationships, and your soul? Maybe it’s time to get a second (or third, or fourth) opinion that don’t originate from a screen to parse the best practices for lying. To that point, we asked three experts of different backgrounds whether they think telling a lie or keeping a secret is ever okay. Below, find out what happened when relationship therapist Aimee Hartstein, LCSW, etiquette expert Diane Gottsman, and psychologist Helene Brenner, PhD, chatted via email about their respective stances on telling a lie, the benefits of keeping your secrets, and the toll lying can take on us all. ad_intervals[‘405081_div-gpt-ad-7435403-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘405081_div-gpt-ad-7435403-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-7435403-3’);}); }
The old cliche of counting sheep to fall asleep actually works really well—here’s why
July 07, 2019 at 02:03PM by CWC At 10 p.m. on the dot, I crawl into my cozy-soft $15 sheets, shut the lights off, and make mental bets with myself about how long it will take to reach REM. Sometimes I’m out “like a light” (à la Travis Scott feat. Drake); other times, I stare at the inside of my eyelids for hour after hour. Ever since I was a kid, one method for hitting the hay has worked like a charm: counting sheep. Allow me to be super specific here. When I say that I’m “counting sheep,” I mean conjuring little sheep in my mind and watching them jump over a fence with a serene pastoral backdrop. As each one lands in the grass, I mentally whisper “one sheep, two sheep, three sheep”—and so on. On an average night, the farm in my mind features a numerous flock. But hey, I get to sleep ¯\_(ツ)_/¯. “Counting sheep can help to calm the mind because it gives you a specific and neutral focus.” —Stephen Sokole, founder of Journey Meditation Counting sheep is really just a tool for hushing your inner-monologue, which is why its so gosh darn calming, explains meditation teacher Stephen Sokole, founder of Journey Meditation. “Counting sheep can help to calm the mind because it gives you a specific and neutral focus,” he says, “which allows the busy, active mind to settle down.” The practice itself appears across many traditions of meditation. For example, in Zen, it’s called “susokukan,”
How a dietitian chooses a healthy meal when dinner apathy strikes
July 06, 2019 at 06:00AM by CWC I’m about to invoke the power of anaphora to tell you the things I strongly believe about food. I believe that raisins should just be canceled from trail mix. I believe the yellow Starbursts are objectively the best. And, if I don’t know what to cook myself for dinner, I believe in grabbing a bag of popcorn and calling it a night. The first two preferences incense people I share them with. But describing the dinner apathy that sometimes plagues me after returning home from work usually earns nods of agreement. The question, “What am I hungry for?” is one we’ve all asked ourselves while peering at the contents of our refrigerator. “First things first, remember, you are not alone,” says Tracy Lockwood Beckerman, RD, host of Well+Good’s YouTube series You Versus Food. “The majority of people don’t meal prep, so chances are you don’t know what will end up on your plate for dinner. While the meal prep technique works for some, it doesn’t always work for others…and that’s okay!” And even if your meal prep skills could knock Bobby Flay off his high horse, the turkey meatball, roasted broccoli combo dreamed up on Sunday might seem less delish come Thursday. So when dinner leaves you with questions yourself, Beckerman says to get real. ad_intervals[‘403640_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘403640_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); Rather than thinking about dinner in terms of what you “should” eat, she recommends sitting
Kettlebell swings should come from your hips—not your arms
July 05, 2019 at 02:01AM by CWC Kettlebell swings are one of the best exercises you can do. But sorry, arms—it’s not about you. Even though they’re important in the movement, they should be relaxed—not controlling or lifting the bell as you swing it into the air. Instead, there’s only one part of your body that should be the star of the show in this movement—your hips. When you do kettlebell swings correctly, you’re guaranteed a killer workout. “The kettlebell swing is an essential foundational movement that translates to just about every single activity a person does, from standing and walking to running and jumping. For the more advanced athlete, the swing develops power and explosiveness essential for speed, jumping, acceleration, and more,” says Matt Veigl, head trainer at EverybodyFights in Lexington, Kentucky. “Whether you’re a beginner, intermediate, or advanced athlete, it’s a tremendous tool to use to enhance performance and overall ability.” ad_intervals[‘402706_div-gpt-ad-9261280-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘402706_div-gpt-ad-9261280-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-9261280-3’);}); } }, 100); Unfortunately, your arms aren’t going to help you see any of these perks. It’s an explosive movement, and if you’re not giving all the power to your lower body and mastering the hip hinge correctly, you could be doing more harm than good. Including hurting your lower back—a common injury that can occur from one too many incorrect swings. “The kettlebell swing motion is a powerful hip extension that uses your main ‘power’ muscles—the hips, hamstrings, and glutes,” Veigl says. “Focusing on driving the
11 active first-date ideas that’ll have you swiping left on the usual dinner-and-drinks plan
July 04, 2019 at 04:00PM by CWC Whether you’re going out with a total stranger from Tinder or a hottie you’ve had your eye on for awhile, there is a lot to think about when it comes to first dates. What will you wear (besides sneakers, obviously)? What will you talk about? Is it a bad idea to Google stalk them first? And, then there’s the biggest question of all: what to do on a first date? Because, yes, the chosen activity does matter—it can set the tone for the entire (potential) relationship going forward. Meeting for drinks or coffee is the obvious pick, but it can feel a bit tired at times. Dinner can be a little too formal for a first encounter, and a movie doesn’t give you much of a chance to talk. So when the usual options come up short, consider taking your cues from your wellness routine. It’s brilliant when you think about it—an active first date will keep the mood light and fun, and it’ll minimize the risk of awkward silences. If you’re not sure where to start, read on for some healthy, relationship expert-approved first date ideas, all of which will keep you and your date on your toes. ad_intervals[‘403537_div-gpt-ad-7435403-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘403537_div-gpt-ad-7435403-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-7435403-3’);}); } }, 100); 1. Go climbing There’s a reason why every season of The Bachelor seems to include some kind of rock climbing date. “Whether indoors or outdoors, climbing has the tendency to make
A toxic-exposure expert spills her secrets on how to keep your home toxin-free
June 30, 2019 at 11:30AM by CWC [youtube https://www.youtube.com/watch?v=TMC1mNTy4FA] Want to detox your home? Watch the video. Sophia Gushee is all about living a non-toxic lifestyle: The Well+Good Council member is a toxic-exposure expert and author of A to Z of D-Toxing: The Ultimate Guide to Reducing Our Toxic Exposures. And in the latest installment of Self-Care Nation, the Well+Good YouTube series focused on different ways people prioritize—you guessed it—self care, Gushee shares how she keeps her home clean, comfortable, and free of household toxins. “It wasn’t until I was about 34 years old, when I became a mother for the first time, that I started becoming concerned about the toxic chemicals and heavy metals in our everyday products,” Gushee says. “So as I tried to figure out all the simple things that I can control, I ended up with hundreds of tips. And then I realized I need to prioritize, strategize—what are the high-impact tips?” ad_intervals[‘404776_div-gpt-ad-5443410-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘404776_div-gpt-ad-5443410-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-5443410-3’);}); } }, 100); It turns out they’re really simple. For one, Gushee uses carpet tiles instead of wall-to-wall carpets for a super-practical reason. “Carpets are tricky,” she says. “They’re a reservoir of dust and allergens, and if you have carpet that is wall-to-wall, or really large so it’s under heavy furniture, it’s really hard to clean properly.” That’s why carpet tiles are a great solution; you can take them outside to clean in the fresh air. Another hack for banishing household toxins shes’s a