March 17, 2020 at 07:55PM by CWC Between bars, shakes, and jerky, it definitely seems like we’ve reached peak protein positivity. It’s a far cry from the days when women shied away from the nutrient, convinced it was only for bodybuilders who wanted to bulk up. Now, you’ll find a high-protein snack or food in virtually everyone’s gym bag or snack drawer at work. A good thing? Totally. But just how much protein do you really need after a gym sesh or fitness class? “Post workout replenishment is necessary for our muscles to recover, rebuild and to decrease muscle protein breakdown,” explains Maggie Michalczyk, MS, RD. This isn’t just a protein thing—it’s important to eat a well-rounded snack after making your body work hard in order to optimize your recovery (and avoid hanger, of course!) So what exactly is the right kind of post-workout snack, and how much protein should be in it? Here’s what you need to know, according to a registered dietitian. How much protein do you need after a workout? Protein has a few key benefits that make it crucial to eat after a workout. For one thing, it contains amino acids, which are the building blocks of our muscles and are necessary for energy and proper bodily function, Michalczyk says. “Protein also helps to keep us fuller for longer, so it can help stave off that ravenous feeling that we sometimes can get after a tough workout,” she adds. “This is good when you need that
Category: Your Healthiest Relationship
Just need to move? This 20-minute glute and core workout is like a Megaformer class at home
March 17, 2020 at 07:00PM by CWC It only takes one sweat sesh on the Megaformer to completely fall in love. The glute and core workout is incredibly hard, working even the tiniest in your body—which, no surprise, leaves you all sorts of sore the next day. As nice as it would be to hit up your favorite studio to get a Megaformer workout in multiple times a week, that’s not always possible. And while nothing is quite like being on the machine, there are some exercises you can do right at home that target similar muscles. Particularly those in your glutes and core—two areas those classes fully ignite. The next time you’re in need of a little movement, press play on the the two videos below for a glute and core workout that brings on some serious sculpting action. Use these videos for a 20-minute glute and core workout [youtube https://www.youtube.com/watch?v=6LqVUlEd6Ho] What you’ll need: a mat and resistance band Parallel kick-back Start in a tabletop position. With a resistance band around your foot, kick your leg back directly behind you with a flexed foot. Bring your knee to your belly button and repeat. Leg pulse Start in a tabletop position. With a resistance band around your foot, kick your leg back directly behind you with a flexed foot. Pulse upward in small motions 10 times, then rest. Complete two more sets. Abductor kick Lie down on your side with your elbow directly underneath your shoulder. Stack your hips and
How to get rid of toe jam when you’re wearing sweaty socks 24/7
March 17, 2020 at 06:14PM by CWC Hand washing is most likely at the top of your to-do list these days (and for good reason). But another task that could be worth adding to your shower TDL? Thoroughly washing your feet. If you’re grossed out by what you find when you take off your socks at the end of the day, you’re not alone. It’s most likely toe jam (aka the build-up of residue you get from dead skin cells, sweat, and your sock fluff), although there could be other factors involved that make matters worse. According to Miguel Cunha, DPT, a podiatrist and founder of Gotham Footcare, most cases are just a lack of focus on cleaning the foot area in full. “Toe jam develops from lack of proper foot hygiene, which includes not only daily washing between your toes with soap and water and drying your feet thoroughly, but also changing your socks daily,” he says. To make sure you can avoid the funky mess from happening, it’s likely time to take the loofah between your toes, especially if you frequently wear socks (which he says can also play a part in trapping sweat and dead skin between your phalanges) or you have feet that are sweaty in general. Dr. Cunha says that while the soapy water dripping down your legs can help, you should really be scrubbing between each toe to nix toe jam every time you shower. As for other tips: Dr. Cunha suggests changing your
This form-correcting, at-home squat machine truly has your back
March 17, 2020 at 05:00PM by CWC When sweating through glute-focused exercises, it’s easy to think that you’re activating your butt muscles, especially if you’re feeling the burn in that general vicinity. The bad news is that… it’s very common to not properly activate the backside of your body (ahem: the glutes), especially in a squat. This is why The DB Method, an at-home workout machine, was created. “Classic multi-joint movements like squats require a tremendous amount of technical skill and body awareness to perform correctly,” says Erika Rayman, the founder of The DB Method ($229). “For someone working out on their own without a trainer to guide them, this is a big hurdle to surmount.” According to Eric Fleishman, a celebrity fitness trainer, it is tricky to properly activate the glutes especially in a squat, since the exercise is inherently hard to isolate the proper muscles in. That’s because other muscles take over. “People tend to load their quadriceps or their lower back when doing squats,” says Fleishman. “This is why a lot of people who do squats the wrong way tend to have lower back issues, quad, and knee pain.” Not properly recruiting the glutes in an exercise like a squat can even lead to injury, he says, because if your larger muscles aren’t engaged, smaller ones will get activated. “These different, oftentimes smaller muscle groups are usually weaker and not meant to do the specific move,” he says. Photo: The DB Method The DB Method machine works
Yes, eggs are healthy—here are 7 delicious, creative ways to eat them that don’t involve scrambles
March 17, 2020 at 04:00PM by CWC I’m going to go ahead and give my unsolicited opinion on a debate that’s been raging for centuries: The egg came before the chicken. My reasoning isn’t scientific; it comes down to the fact that the yummy yolks and whites that compose “nature’s multivitamin” will always have the first-place spot in my heart for their unparalleled versatility. Don’t believe me? I’m about to show you that omelets, quiches, and scrambles aren’t the only way to yolk an egg for all its worth. Below, you’ll find eight creative egg recipes to teach you how to enjoy the ingredient’s six grams of protein, good-for-your brain nutrients, and loads of antioxidants in ways you’ve never dreamed of. (Egg custard, gasp!). 8 healthy, creative egg recipes to add to your repertoire at breakfast, lunch, and dinner Photo: The Cozy Cook 1. Waffle iron omelets After careful consideration, I’ve decided that I would like to eat everything in waffle form. If you’re just dipping your toe in more creative ways to eat eggs, The Cozy Cook’s recipe is a good place to start. Just make omelet batter as you usually would, pour it into your preheated and sprayed waffle iron, add your fillings, and wait for that incessant beeping. Photo: Getty Images/Francesco Saccomandi and EyeEm 2. Banana eggs Banana eggs have earned a very special place in my heart. Just combine your two of your pasture-raised pals with one smashed banana, throw it on a frying pan, and get ready for
I tried a couples therapy app to ‘train’ my relationship—here’s what I learned
March 17, 2020 at 03:00PM by CWC For me, the idea of going to couples therapy conjures an image similar to that of the opening scene of the 2019 film Marriage Story—that is, two people either crying or yelling at one another in the presence of a professional who’s trying to restore a state of health to their troubled relationship. That’s not how it has to be, though. Rather, couples therapy can be used as a tool for relationship training, or maintaining the integrity of healthy and in tact happy partnerships. That’s exactly the purpose of the Relish app. Relish worked with relationship scientists to build its algorithm to provide an alternative to seeing a real-life couples therapist. “We use scientific measures to assess your current level of satisfaction and how secure you are, and take into account your attachment style and your relationship dynamic,” says founder and CEO of the app, Lesley Eccles. Eccles adds that your relationship is no different than your physical health: Both need regular work in order to stay in tip-top shape, so even if you’re in a totally fulfilling and healthy partnership, maintenance work is key. “You need to exercise to get your body into shape, and once it’s in shape, you want to continue exercising to stay healthy,” she says. “Relationships are the same, and Relish helps you to be mindful of your relationship every single day—that’s the secret to long-term relationship health.” Your relationship is no different than your physical health: both
Is seltzer just as hydrating as plain H20?
March 17, 2020 at 02:00PM by CWC There’s a legit reason why many people prefer seltzer. The happy fizz of carbonation makes drinking water a heck of a lot more exciting. Sure, there are times when all you want is a big glass of still water to chug, like after a hard workout, but if you want something to casually sip on while you’re working from home, cracking a can of LaCroix can be so much more satisfying than putting a glass under the faucet and chugging. Which raises an important question: Does seltzer hydrate you? First, it’s important to know exactly what we’re talking about when it comes to what’s in your glass. According to Nutritious Life founder and registered dietitian Keri Glassman, RD, many people use the terms “seltzer” and “club soda” interchangeably, but there’s one major difference that affects how hydrating each one is. “Seltzer is just carbonated water. Club soda often has sodium added to carbonated water which is how it differs from seltzer,” says Glassman. Both beverages are hydrating—sodium or not, you’re still drinking water—but the sodium content is definitely still something to pay attention to and can work for or against you in terms of your nutritional needs. “If you are lacking sodium, the club soda may actually help hydrate you,” says Glassman. “But if you have adequate sodium in your diet, then club soda will be simply as hydrating as drinking seltzer or water.” People tend to avoid sodium when they can, but
FYI: Your orgasm is the best, easiest, and quickest sleep hack there is
March 17, 2020 at 01:00PM by CWC Considering that the sleep-tech industry is slated to be worth $27 billion by 2025, up from from $9 billion in 2018, it’s clear that many people are looking for new and innovative ways to optimize their REM routines. Think: smart mattresses, thoughtful pillows, snooze-tracking wearables, breathing robots, and beyond. And while I enjoy testing that technology as much my other tired compatriots, it’s time we talk about a hack that’s been available since the beginning of time: masturbation. Because despite their shared connection of being bedroom activities, orgasm and sleep are a power couple that isn’t discussed often enough for being a solid strategy to improve your snooze time. “When you have an orgasm, you release a cocktail of hormones that helps you feel relaxed and sleep better,” says Rebecca Alvarez Story, sexologist and founder of Bloomi. “Think of this cocktail as the body’s natural sleep remedy.” So what’s in this feel-good magical sleep piña colada? A few stand-out ingredients are endorphins, vasopressin, oxytocin (the cuddle hormone), norepinephrine, and serotonin. “First, endorphins, the body’s natural pain-killing hormones, activate the body’s opiate receptors which make you feel happier and more relaxed,” Story says. “Then hormones like vasopressin and oxytocin counteract stress hormones and help you fall asleep faster. Norepinephrine and serotonin help your body get into a flow of REM sleep cycles to help you stay asleep.” Beyond those neurotransmitters at play that connect orgasm and sleep quality, there are other biological reasons to prioritize sexual satisfaction as a
3 ways body language can help you fake it till you make it on days when you feel blah
March 17, 2020 at 12:00PM by CWC I type this with fingers that have half-polished, half-unpolished nails, extending from hands that are covered in ink smears. So no, I, for one, am not feeling gorgeous today. We all have days like that, and sometimes our energy is affected as a result. That can be rough in effect because most of us surely want to attract positive people. And that’s exactly where the body language of attraction can help. The body language of attraction isn’t simply about looking good—it’s about feeling good. It’s about being able to project how absolutely beautiful you are inside and out, even when you’re wearing a $2 accidental crop top you bought on impulse at Forever 21 (never again). So using the body language of attraction, you’ll be able to essentially fake it till you make it on an off day. And using the following three actionable tips from Patti Wood, body language expert and author of Snap: Making the Most of First Impressions, Body Language, and Charisma, you indeed will be able to create an instant aura of attraction and feel great as a result. To use the body language of attraction as a tool for picking yourself up on blah-feeling days, try the following 3 tips. 1. Think UP! Wood terms “UP” as a way to to describe all upward posture, movements, and facial expressions. Think: head held up, gestures with upward motions, and maybe even getting wild with a smile. The idea is that when we’re
The cheap, shelf-stable food that will help keep constipation at bay, according to an RD
March 17, 2020 at 11:00AM by CWC [youtube https://www.youtube.com/watch?v=PBDrCgS7E2k] Facing some constipation? Here’s why an RD swears behind the same remedy that your grandma does. Anyone who has ever been constipated can attest that it is incredibly not fun. There are really no upsides to constipation, except that, well, you’ll be able to make your toilet paper rations last longer. (Gotta laugh to keep from crying, right?) Jokes and apocalypse talk aside, if you’re constipated, you probably want to get pooping right away. Luckily, there are foods that can help. First off, how can you tell if you’re actually constipated? On our latest episode of You Versus Food, registered dietitian Tracy Lockwood Beckerman, RD, breaks it down. “Constipation is defined as having fewer than three bowel movements per week, and when you do they are hard, dry, and small,” she says. People can also experience other fun side-effects like cramping, abdominal pressure, lack of appetite, and nausea, she says. A lot of things can cause constipation, like dehydration, not eating enough fiber, traveling, changes in routine, and stress. (Well, most of us can rule out traveling as a cause for the time being, at least.) There are quite a few things that can help. But one of the easiest, and cheapest options is making like an octogenarian and eating a serving of prunes. “The oldest trick in the book is to eat some prunes when you need some help in the bathroom,” Beckerman says. (Tell Grandma: prunes do help constipation.)