December 30, 2019 at 08:00PM by CWC Chiropractors work to restore and realign your body. So here’s a question: What do the experts do to ensure they stay just as loose and limber as the clients they see on the daily? For one, the answer is simple—all the stretches. Despite a demanding schedule, Roy Nissim, DC, a chiropractor at Active Therapy Center in Santa Monica, California, always makes time to work on himself. The best way to stay loose and limber is “making sure you get your upper body mobile as much as your lower body,” he says. To do that, he favors dynamic movements over static stretching. “Static stretching, the type of stretching where you hold it for a long time, could lead to injury if you haven’t warmed up,” Nissim says. “Instead, I perform a lot of dynamic movements to keep myself limber, like the World’s Greatest Stretch. It incorporates movement in all positions to make sure you’re stretching the entire body.” Since there are a handful of different movements involved in the World’s Greatest Stretch, it can take a second to learn how to do the sequence properly. But once you have it down, you can use it to stretch out every muscle group in your body in just a few minutes a day. To try it for yourself, follow along with the video below to learn the World’s Greatest Stretch. How to perform the World’s Greatest Stretch [youtube https://www.youtube.com/watch?v=aiN-2yAIkec] The scorpion stretch gives your hips, low back,
Category: Your Healthiest Relationship
Not a fan of HIIT workouts? Steady-state training is here for you
December 30, 2019 at 06:00PM by CWC HIIT, or high-intensity interval training, might be one of the most efficient workouts you can do. But jump squats, sprints, and burpees aren’t for everyone. Instead of pairing short and intense bursts of physical activity with periods of rest, you can reach your fitness goals with the help of steady-state training. “Steady-state training is cardiovascular training focused on maintaining a lower end—or moderate—heart rate rather than the shorter high-intensity interval training we see so much of in today’s fitness world,” says Sam Tooley, a personal trainer and the owner of Alpha Performance Studio in New Jersey. There are perks of slowing things down a little. HIIT can give you great results in an impressive amount of time, but it can also be hard on your body. Steady-state training is easier to stick with, says Tooley, and can help make working out something you love to do. “While high-intensity interval training will get you bang for your buck, it can take a toll on your body if you overdo it,” Tooley says. “Steady-state cardio, or working within a lower heart rate zone, will help you build your aerobic engine over the long haul, which is needed to make significant fitness gains and reach new levels.” So, what exactly does a steady-state training workout look like? It’s simple. Instead of having a long list of exercises to do, Tooley says it could be anything from working on a stationary bike to using the StairMaster or
The 3-step guide for mastering mirror work to level up your self-love practice
December 30, 2019 at 05:00PM by CWC I learned about mirror work a few years ago after discovering the book about it by self-help pioneer Louise Hay. Soon after, it became my go-to self-love practice—and for good reason. “Mirror work is a unique, new age type of practice where you meet your reflection in the mirror and send yourself loving, self-affirming affirmations, and even open up a conversation with yourself as if you’re speaking with a dear friend,” says empowerment coach and astrologer Natalia Benson. “It’s about getting to know yourself so you can face your life with courage as an aligned and self-aware human being.” Research of neural activity supports the hypothesis that speaking positive affirmations can have a positive effect on self-perception. So it makes sense, then, that adding a mirror into the mix would only elevate the practice. Theories rooted in psychology and neuroscience also point to mirrors aiding in self-development, shifting the way you see yourself, and grounding you in your body. “[Mirror work] is about getting to know yourself so you can face your life with courage as an aligned and self-aware human being.” —empowerment coach Natalia Benson Other potential benefits of mirror work? An increased sense of self-confidence, inner peace, and a deeper sense of trust in yourself and your life. “You’ll notice it’s easier to have tough conversations, like asking for a raise, firing someone, asking someone on a date, etc., because you’re no longer avoiding yourself and your inner power,” Benson says.
The wellness trends we want to say goodbye to in 2019 for a happier, healthier 365 days ahead
December 30, 2019 at 03:00PM by CWC We’re about to close the chapter on another decade, and there’s no denying it: wellness ruled in 2010-2019 (see: the $4.5 trillion global wellness industry). As we say “see ya!” to 10 years characterized by self-care as a commodity, “going with your gut” taking on a very physical meaning, and wellness travel becoming synonymous with “travel”, there are few trends we’re ready to part with, too. From detox teas to hot yoga to antidepressant stigma, here are the seven trends Well+Good staffers will be showing the door before the shiny, new year ahead. So long, farewell, plastic AND paper straws “We have got to say a huge goodbye to paper straws. I am all for greener options, especially for the people who need to sip their beverages through a thin tube—but do we really enjoy the way it makes your coffee (Or matcha! Tea! Boba!) tastes like dirt? Or disintegrates? I promise you the market has a beautiful reusable glass or metal options—not to mention that they’re way better overall for the environment.” —Ems McCarthy, Well+Good digital designer The Boston Tea Party: Detox tea edition “They don’t work, they’re dangerous, and they promote a very warped idea of what bodies should look and behave like.” —Jessie Van Amburg, senior food and health editor Why detox teas don’t work: [youtube https://www.youtube.com/watch?v=6JfDth-RNmY] Antidepressant shaming needs to be silenced “I’d love to see antidepressant shame disappear in 2020. Yes, ‘big pharma’ is problematic and yes, mental health
One of the best ingredients for dry skin is found in, um, your pee
December 30, 2019 at 02:00PM by CWC As a beauty editor, I frequently find myself having to tell people: “Please, don’t put that on your skin.” Case in point? Kombucha. But one freaky thing that actually might be worth slathering all over, particularly during the colder months of the year? Urea, which is a nitrogen-rich compound that’s naturally excreted through urine, folks. Before you freak out (or worse pee in a cup for an au naturel skin remedy), it’s important to note that while urea is excreted when you go number one, the stuff that’s used in cosmetics to help with dry skin and keratosis pilaris (aka chicken bumps) is synthetic and manufactured in a lab. I repeat: It’s not like someone is actually extracting it out of the toilet (and neither should you!). The best way to describe urea is that it’s a moisturizer and a chemical exfoliant wrapped up into one. “Urea is a great winter ingredient,” says board-certified dermatologist Dhaval Bhanusali, MD. “It’s a moisturizing humectant, which helps keep skin hydrated, but also a keratolytic, which means it can get rid of dry skin (particularly thicker buildups), and is really good for softening the skin in general.” And there’s science to back it all up: One study discovered that urea can help with the permeability of other topical ingredients (aka: it can help make the serums that you use alongside it more effective), and research has also found that it can help with conditions like dermatitis, excessive dryness,
How to change your attachment style to improve your relationship issues
December 30, 2019 at 01:00PM by CWC One of my exes used to tease me that I had no sense of “object permanence” when it came to him, meaning that if a text message went unreturned or a date had to be canceled, I felt as though he no longer existed in my life and would immediately be overcome with anxiety. I’d then reach out for reassurance until he inevitably granted it, and over the course of our three years, the process became exasperating to him. While I’ve certainly felt shame about this behavior (and have also been shamed for it), understanding that it’s reflective of the different attachment styles we form in childhood has helped me better understand why it happens in the first place. That understanding, in turn, has helped me cut myself a break. Not to point fingers at my caretakers, but largely as a result of my earliest interactions, I’ve developed an anxious attachment style, which is sometimes understood to take shape as “abandonment issues.” So, I began to wonder whether it might be possible for me to shift to a different dominant attachment style. First, some background: In psychology, attachment theory describes the ways we typically react in relationships when things aren’t going according to plan. “Attachment styles are behaviors and beliefs about relationships that we learn from the family we grow up in,” says psychotherapist Aimee Daramus, PsyD. “That’s why a lot of people have adult relationships that are similar to the ones they
Bralette sizes are limited—here’s how to get the perfect fit, according to lingerie experts
December 30, 2019 at 12:00AM by CWC I think anyone with boobs will agree with me on this: bralettes are a godsend. They’re lightweight, cute, and so much more comfortable than any bra you’ll ever find. There’s really only one downside. Unlike bras where there’s a pretty standard sizing system, it can be hard to get the perfect fit with bralettes. But don’t fear—that’s where expert advice comes in handy. When shopping for a bralette, the key is paying attention to more than just the size listed on the tag. “Size matters, but shape matters more. It’s important to understand how to explore styles and silhouettes tailored to your body,” says Sapna Palep, MD, board-certified dermatologist and the CEO of the online lingerie retailer Journelle. “Not all bras or bralettes are created equal, and no two women are alike. That’s why when it comes to the simple S/M/L sizing of many bralettes, it can feel limiting for certain size ranges and breast shapes.” Before putting on a bralette, take a minute to first figure out your breast shape. “If you notice that your bralette is digging into your breast tissue, this may mean your breasts are fuller on top. On the contrary, if you notice gaping in your cups, you may be more shallow on top,” Dr. Palep says. “These are just two variations in breast shaper and it’s important to know your own.” Once you know your shape, you can look for the bralette styles and qualities that work for
The cosmos predict you’re going to have a relaxing and inspiring first week of the decade
December 29, 2019 at 10:00PM by CWC As we bid adieu to 2019 this week, we do so astrologically with celestial momentum and support. Coming off last week’s solar eclipse and Jupiter conjunction with the sun, 2019 wraps on a seriously positive note. Yet with the sun, Mercury, Jupiter, Saturn, and Pluto in tough-love Capricorn, the cosmic weather also calls for a sober look at what you most wish to create in your life. Now’s the time to evaluate the structures of your life and see where you need more support to create your desired outcomes. To support you with this, Mercury in Capricorn makes a few supportive moves: Kicking off the week on Monday, Mercury forms a helpful trine to Uranus in Taurus. This Earth trine encourages grounded thinking, but also inspires creativity. (Who says you can’t have the best of both worlds?) Lean into structure and discipline, but also open your mind to consider out-of-the-box options, because the universe might just surprise you in ways you didn’t anticipate. Later in the week, Mercury, the planet of communication, will conjoin Jupiter, the planet of growth. This rare and remarkable combination and exchange of energy perfects on Thursday, January 2, which means that come the first of the year, when you step your best forward into the new decade, you do so with this applying conjunction. This auspicious combination elevates intentions and helps you reach a higher octave of thinking. What does that mean for you? Stay positive, because this
10 healthy lasagna recipes that serve as the ultimate comfort food
December 29, 2019 at 08:00PM by CWC Lasagna is the quintessential comfort food. Traditionally served piping hot and oozing with cheese spilling out from layers of pasta, the Italian dish is a cold-weather classic. For eaters who either can’t or choose not to consume dairy, meat, or gluten, there are many alternative homemade lasagna recipes out there. Rounded up here are 10 takes on the classic dish, full of tweaks to give eaters of a wide range of dietary restrictions something to dig into. 10 healthy homemade lasagna recipes for a delicious dinner Photo: Hummusapien 1. Vegan zucchini and tofu ricotta lasagna If you’re craving a lasagna dish but stick to a vegan diet, this is the recipe for you. It’s still dripping with marina sauce and you still get that cheesy taste you’re after, but the ricotta is made with a smart mix of tofu, roasted garlic hummus, nutritional yeast, basil, garlic, and sea salt. There’s also lots of spinach and zucchini tucked between the noodles, so you’re getting a good serving of fiber, too. Photo: The Spruce Eats 2. Very easy vegan lasagna This recipe is a good one to start with if you’ve never made a healthy lasagna recipe before or get stressed out in the kitchen easily. The recipe is simple, just nine ingredients, and the steps are straight-forward. Almond milk, nutritional yeast, and vegan ricotta cheese are used to keep the recipe dairy-free. Photo: Food Faith Fitness 3. Paleo zucchini lasagna Gluten-free, grain-free, Paleo, Whole30-approved,
10 yoga tips that have us better stretched and more mobile than ever before
December 29, 2019 at 06:00PM by CWC Yoga has been around for eons, but that doesn’t mean it never changes. Within the past decade, we’ve seen the rise of hip hop yoga, shorter yoga flows that you can stream on your phone, and, well, even horseback yoga. Needless to say, although it’s an ancient practice, we’re still learning new things about it (and new ways to practice it) all the time. Take downward dog, for example. It’s one of the most foundational and basic yoga poses in pretty much every yoga class, but in 2019, a yogi revealed that simply shortening your stance can completely alter how the stretch feels. Whether you’re totally new or have been flowing for years, we can guarantee that the following #yogafacts will bring new light to your mat. Keep scrolling for the 10 most surprising facts about yoga we learned this past year. 1. Your downward dog can morph into a dreamy hip stretch Downward dog is one of the most fundamental yoga poses. But by shortening the stance of your dog, your hips and always-tight IT band will get sweet relief. 2. “Leg flossing” can help with mobility after sitting all day Our yoga instructor friend Kylie Miller of Love Yoga in Los Angeles taught us a feels-so-good lower body-opening sequence that melts away muscle tension by moving your legs in all different directions. 3. Half frog pose is the most relaxing yoga pose of all time Plenty of yoga poses fall into