March 13, 2020 at 02:00AM by CWC Sliders are one of my favorite toys to use at the gym. Adding a little sliding disk under your foot make moves like lunges and planks a bajillion times harder. Sam Tooley, performance coach and founder of Alpha Fit Club in New Jersey, says the sliders are all about introducing instability. “I am a huge fan of utilizing the sliders, specifically with my endurance athletes in the weight room,” he says. “It allows them to work in all directions and focus on the control of their movement as well as their range of motion. My personal favorite is to perform reverse lunges with one foot placed on the slider.” When you’re gliding back into a lunge instead of stepping back, you’re forced to control your muscles on the way down so you don’t just fall over. Bonus: They’re easy to travel with. Feeling inspired? Step 1: Buy a slider SYNERGEE CORE SLIDERS, $10 These sliders are double-sided, with one side you can use on carpet and another you can use on hardwood. The set also comes in black, neon green, red, and yellow. Step 2: Get to sliding with these slider disc exercises for your core and lower body Below, Ash Wilking, Nike trainer and Rumble instructor in NYC, and Ka’imi Kuoha, personal trainer, martial artist, actress, and the owner of Othentik Gym in San Diego, share their favorite slider moves. Slider Prone Snow Angels This is one of Kuoha’s favorite moves to include during
Category: Your Healthiest Relationship
Yes, stress makes your hair greasier
March 13, 2020 at 01:00AM by CWC If you’ve ever had a pre-presentation pimple, you know all too well that stress can have a major effect on your skin. But as if those breakouts before big events weren’t enough of a pain to deal with, there’s yet another annoying, beauty-related thing that stress brings about: It can also make your hair greasy. Stress triggers a spike in your body’s level of cortisol—aka the stress hormone—which causes your skin to produce more oil. Considering your scalp is also skin, the same thing can conceivably happen up there, too. “Stress can increase oil production throughout the entire body, and just as your face can get greasy—and potentially break out in pimples—the same can occur on the scalp,” says board-certified dermatologist Joshua Zeichner, MD. In addition to causing run-of-the-mill grease up there, stress can also lead dandruff. “Stress can exacerbate seborrhea—the red, itchy rash and white scales that you know as dandruff—and an overgrowth of yeast,” says board-certified dermatologist (and star of our Dear Derm series!) Mona Gohara, MD. “This seborrhea can also leave you with a greasy scalp.” So what’s a greased-up gal to do? Aside from taking some deep breaths and investing in the Headspace app to help you remedy the situation internally, there are a few products that can help you handle the oil. Stylists suggest using a clarifying shampoo, which is designed to help get rid of any gunk and residue on your scalp without disrupting the oils you actually
I tried heart-rate variability training to help my anxiety—here’s what happened
March 13, 2020 at 12:00AM by CWC In the six years since I was diagnosed with both generalized anxiety disorder and panic disorder—what can I say, I’m an overachiever—I’ve tried just about everything to manage my symptoms. I’ve been in and out of therapy and took medication for a year, but ultimately decided to taper off the medication because I didn’t like the side effects. I’ve tested just about every CBD brand on the market. I’ve inhaled essential oils and experimented with all kinds of meditation styles, and I make it a point to work out daily, practice breathwork, and get on my yoga mat at least once a day. (That’s not even an exhaustive list.) While most of these strategies have helped to some degree, I still have months where I’m plagued with heart palpitations, shortness of breath, dizziness, and unexplainable feelings of terror. So when I heard about a new tactic for soothing the nervous system and reducing anxiety from within—heart rate variability training, or HRV for short—I had nothing to lose by giving it a try. HRV has been buzzy in the fitness world for the past few years, with devices such as the Apple Watch and Whoop tracking it as a measure of fitness. “Heart-rate variability is the fluctuation of the length of heart beat intervals,” says cardiologist Roshini Malaney, DO, of Manhattan Cardiology. (Translation: It measures the variation in time between heart beats.) A higher heart-rate variability score means that there is more variation in
In the battle of broccoli vs. cauliflower, here’s the verdict on which is healthier
March 12, 2020 at 11:00PM by CWC When cauliflower versions of rice, pizza crust, and gnocci first entered the food scene, it was downright revolutionary. After all, we’re all on a never-ending quest for more fiber, right? But healthy eaters are always on the hunt for the Next Big Thing. And what’s next is broccoli, a cousin of cauliflower and a fellow cruciferous veggie. Broccoli is getting the same treatment as cauliflower, morphing into rice, crusts, and tots. But in the battle of broccoli vs. cauliflower, which is the healthier choice? “I think I’m ready for a change! Both have a lot of nutritional benefits to bring to the table, but I’m ready for a change in color,” says Melissa Rifkin, RD. Before getting into the key differences between the two veggies, it’s worth pointing out the benefits they have in common. Both broccoli and cauliflower have about 2 grams of fiber per cup. And if you’re counting carbs, each contains roughly 5 grams per cup (cauliflower has slightly more than broccoli, but not by much). Both have the same amount of iron and magnesium, too. Here’s where things get interesting: “Broccoli is rich in calcium, vitamin A, C, and K. But cauliflower does not contain vitamin A,” says Rifkin. While cauliflower does have a decent amount of calcium (23 grams per cup), it’s less than the amount in broccoli (35 grams per cup). Similarly, cauliflower does contain vitamin C, but it has a lower amount than broccoli. “Broccoli also
6 shoulder blade stretches that release tension in the tightest part of your body
March 12, 2020 at 10:00PM by CWC The lower back is a hotspot for tightness and pain, but according to physical therapists, your shoulders tend to be even tighter. “Pain between the shoulder blades is by far the most common condition that we treat,” says Eric Owens, a musculoskeletal expert and co-founder of Delos Therapy. According to him, this stiffness is primarily the result of sitting all day long, but there are remedies and shoulder blade stretches you can do for relief. “We are a society that sits all of the time—on our way to work, all day at work, when we come home, when we go to bed,” says Owens. “Repeatedly being hunched over a phone or a computer… causes your muscle tissues to stiffen over time. So it’s a slow and steady accumulation of tightness inside of the muscle.” With your shoulder blade area specifically, the hunching leads to this tightness, as does working out, running, poor posture, or your sleeping position, he says. “Pain between the shoulder blades is by far the most common condition that we treat.” —Eric Owens, musculoskeletal expert Within your shoulder blade area are a number of muscles, all of which need to have proper function and good mobility in order for fluid upper body movement. “That includes your neck and shoulder joint health,” says Corinne Croce, DPT, physical therapist and co-founder of Body Evolved. “The shoulder blades play a critical role in the health of your rotator cuffs, which consist of four
J-Beauty “doubles” are the key to happier, more hydrated skin
March 12, 2020 at 09:00PM by CWC It wasn’t until a few months ago that dermatologists woke us up to the idea of “moisturizer layering,” which involves using moisturizing ingredients in every step of your routine in order to maximize hydration. But in Japan, this methodology—referred to as “doubles”—has been a way of life for generations. Japanese skin-care doubles refers to the J-beauty method of double cleansing, first with an oil-based cleanser followed by a water-based one, then double moisturizing with an essence and a cream as a way to ensure hydration at every step. According to Junko Gomi, CEO of Japanese skin-care brand H2O+, it’s a common skin-care practice in Japan, and one that is taught from a young age. “Double cleansing is popular because the Japanese are very particular about removing dirt. For example, Japanese people take off their shoes when entering the home, they take baths and wash their hair every day, and when worshipping god at the shrine, it is common practice for Japanese people to wash their hands and rinse their mouths to purify the body,” she says. As for doubling up on moisturizer, Gomi explains that adding layers of hydration helps to soften skin and even out the texture. Because of this, many Japanese skin-care brands, like Tatcha and DHC, sell basic skin sets featuring four items: an oil cleanser, a gentle water-based cleanser, a hydrating essence, and a moisturizing cream. “Having optimal skin hydration is the primary solution to achieving soft, healthy-looking skin
I simply can’t eat enough of these plant-based black bean ceviche tostadas
March 12, 2020 at 08:00PM by CWC While it’s always fun to spend time cooking up a beautiful multi-course meal, the reality is most weeknights are so rushed and busy that you’ve only got minutes you can devote to preparing dinner in the kitchen—not hours. You can always count on Blue Zones to provide a healthy meal, and this vegan black bean tostada recipe, a favorite of happiness expert Nicole Fuentes, requires minimal effort without sacrificing taste and nutrition. Fuentes’ vegan tostada recipe is loaded wholesome ingredients. The grocery haul required is inexpensive and you might already have a few of the items you need in your pantry. To make this easy and satisfying meal, you only need pre-made corn tostadas, a can of black beans, tomato, avocado, cucumber, and onion. After you’ve gathered all of your ingredients, assembling the black bean tostada is easy. All you need to do is chop and dice, mix everything up in the bowl with a little lemon juice, salt and pepper, and cilantro, and pile it all atop some corn tostadas. Every single bite is packed with fresh flavor. And it’s hard to beat the satisfying crunch you get from eating a crispy tostada. The next time you’re feeling rushed, make Fuentes’ healthy and delicious meal that’s ready to eat in 10 minutes or less. Vegan black bean ceviche tostada recipe Ingredients 1 cup fully-cooked black beans or pinto beans, drained 1 small tomato, diced 1 large avocado, diced 1/2 Persian cucumber, diced
Keep stress at bay with this DIY soothing tincture
March 12, 2020 at 07:00PM by CWC [youtube https://www.youtube.com/watch?v=6oOKoDBq_uA] Don’t shell out on an overpriced wellness tincture—DIY it instead with this genius recipe. While I can’t imagine why your stress levels would be at peak scream emoji right now—it’s not like the entire world is shutting down or anything—it never hurts to add to your anti-ack! arsenal. Specifically, I suggest you try a calming stress relief tincture devised by herbalist and Supernatural founder Rachelle Robinett. In the latest episode of Well+Good’s Plant-Based video series, Robinett demonstrates how to mix her favorite herbs for managing stress and anxiety into an alcohol-based extract. “[To make a tincture], we’re taking old plant matter, dried or fresh, and submerging it in high-proof alcohol and then letting it sit for six weeks,” she says. “All of the medicine, the nutrients, the phytochemicals, the active compounds we want out of those plants are [then] extracted into the alcohol.” She prefers to make her mix using adaptogenic herbs, a popular stress remedy, and nervines, her go-to for treating nervous system over-taxation. This particular blend consists of four plant ingredients: ashwaganda, an adaptogen known for lowering cortisol levels; lavender, which boosts mood and offers a slight sedative effect; oat, which is a nutrient-dense nervine common in blends meant to calm the nervous system; and skullcap, a mild sedative with no negative side effects, e.g. drowsiness. “This combination of herbs works beautifully together to create peace and to build a foundation of stress resilience,” Robinett says. The resultant potion
7 easy care indoor plants you won’t be able to kill
March 12, 2020 at 06:00PM by CWC One of the first things I bought when I moved into my current apartment was a little ivy plant for my bedroom. I loved it to death. I put it in mug because who needs drainage holes when the mug is so much cuter than all the pots I’ve seen? I over-watered it. I consistently left for the day without opening my blinds for it to get some light. By the end, it was bald and a little smelly. I’ve since recovered from the loss, but am still a little leery to give this plant lady thing another go. But, Jesse Waldman, director of marketing and e-commerce at Pistils Nursery in Portland, Oregon, says it’s worth it. All I have to do is choose beautiful indoor plants that are easy to care for. “Plants soften spaces which makes them feel more lived in, welcoming, and comfortable,” says Waldman. Requisite for achieving this cozy aesthetic is making sure your plants aren’t sad and brown. Enter easy care indoor plants. “Low-maintenance plants require a bit less time and thought to care for, which is great if you’re not super experienced with caring for plants,” says Walman. When it comes to finding an easy care indoor plant, Waldman says it’s about finding a plant that’s needs meet your environment and plant care style. “Succulents have a reputation for ease of care. However, if you have a dark home and like to water your plants daily, a
Harvard Health’s 3-step ‘BEEP’ program helps you maintain balance as you age
March 12, 2020 at 05:00PM by CWC As you get older, your ability to keep your balance declines—and pretty quickly, too. And when your balance is poor, it can increase your risk of getting hurt. That’s why you need to introduce BEEP into your life, which focuses on the best exercises for maintaining your balance as you age. According to Harvard Health, BEEP—balance-enhancing exercise program—is a study-backed method to improve your balance. In a 2016 study published in Gerontology and Geriatric Medicine, people who stuck to it not only had better balance, but also had a quicker walking speed and more confidence. While the program is primarily meant for those between 60 and 80 years old, experts say it’s best to focus on your balance earlier rather than later after it’s gone. “I always tell my clients to look at bigger picture fitness—not fitness for right now, but fitness forever.” —Holly Roser, personal trainer Brad Manor, PhD, the associate director of the Mobility and Falls Translational Research Center with Hebrew SeniorLife, says working balance exercises into your routine now can keep your sense of balance strong as you age. Holly Roser, a personal trainer and owner of Holly Roser Fitness. “The last thing you want is to be in your 70s and worry about falling,” she says. “I always tell my clients to look at bigger picture fitness—not fitness for right now, but fitness forever.” There are three exercises the BEEP program focuses on that you can start doing right