September 18, 2019 at 05:23PM by CWC My boyfriend and I have our our sleep setup worked out perfectly, except we disagree on the answer to a key question: How many pillows should you sleep with? I have one pillow, and he has five. On face value, this perhaps seems like an unfair distribution of head support, but I prefer using just one, and he prefers being extra. And, hey, to each their own…unless you’re a chiropractor, that is. “[Your pillow setup] is really important, because it does mess people up,” says Jan Lefkowitz, DC, a chiropractor with Body in Balance. He adds that pillow preference can sometimes facilitate spine misalignment, and “misalignments over time [can] lead to pain and other problems.” To create that gold-star alignment, your pillow (and sleeping position) certainly factors in. “The purpose of a pillow should be to clench or help preserve and maintain the proper curve in your neck,” says Jay Heller, DC, a New York-based chiropractor. “From a side view when you’re standing, the bones in the neck are supposed to curve toward the front. Then in the upper and middle back they curve towards the back, and then in the lower back the spine again curves towards the front. So it’s a reverse C in the neck.” According to the pros, getting ideal alignment requires you to optimize the number of pillows you use, their shape, and also their density. Keep scrolling for the three chiropractor-approved rules for the perfect pillow setup.
Tag: Well+Good
How long after waking up should you wait to work out?
September 18, 2019 at 04:00PM by CWC I may not be a morning person, but I do manage to sporadically conquer before-work workouts (which is saying something). However, sometimes the only way I manage is by rolling out of bed, sprinting to the studio, and going from zero to 100 (“real quick,” to quote Drake). I’ll be honest, I’m not at my best when I don’t give my body time to adjust from being asleep. It led me to wonder just how safe it is to do a really intense workout shortly after waking up, and whether different a.m. workouts might be better on the body than others. “Generally, the important thing is that your body needs some sort of activation—a warm-up period, so to speak, so that it gets ready for a workout after waking up,” says David Geier, DO, orthopedic surgeon and sports medicine specialist. “When you actually randomize people doing different workouts at different times, it turns out that the time of day doesn’t have much influence.” Whether you’re doing Pilates, yoga, or HIIT, though, it’s going to likely be pretty tough if you’re just starting cold. “Whatever you’re doing, take 15, 20, or even 30 minutes to get going, have a bottle of water, stretch out, and move around,” says Dr. Geier, noting that this is much easier to handle than waking up and going to exercise five minutes later (oops). According to Paul DiLauro, MS, exercise physiologist and fitness director of Peak Performance Fitness, different workouts
Here’s what a healthy plate really looks like when you’re doing Whole30
September 18, 2019 at 03:00PM by CWC Take out dairy, grains, added sugar, legumes, and alcohol, and what’s left to eat? That’s a central question for people trying the Whole30 diet, a month-long elimination style diet designed to help people better understand their food sensitivities and unhealthy food habits. Whole30 meal ideas feel a bit limited when you only have a few foods left to work with—meat, seafood, vegetables, eggs, nuts, seeds, certain oils, and some fruit. The eating plan, even though it’s designed to be short-term, isn’t for everyone. “It’s highly restrictive and that level of restriction can create an unhealthy mentality about food,” says NYC-based dietitian Natalie Rizzo, MS, RD. This isn’t to say you shouldn’t do it—many people have found it helpful to reset their relationship with sugar and processed foods—but it’s important to make sure you’re not deficient in nutrients. That means building your plate with the right macros from foods that are both Whole30-approved and delicious. “If you decide to do Whole30, you have to make sure you’re planning out your meals to make sure you’re eating enough calories throughout the day,” says Rizzo. To make things easier, check out this handy guide from Rizzo on building the perfect Whole30 plate every time. Photo: W+G Creative Vegetables should make up half of your plate “No matter what diet you follow, I always recommend half the plate should be veggies,” says Rizzo. That’s true for keto, paleo, Mediterranean, and yes, Whole30. You can eat any ones
Memorize this one phrase to stop boundary-crossers in their tracks
September 18, 2019 at 02:00PM by CWC When someone treads all over my clearly-drawn boundaries, I’m usually too shocked to speak for a moment. (Like, I’m sorry—did you really just ask my salary on a first date?) The truth is, these kind of over-the-line conversations are inherently awkward. Try as you might to normalize them, play it cool, and move on, people sometimes need to hear the this-so-isn’t-your-business talk. But that doesn’t mean you have to raise your voice or make a dramatic exit that involves throwing a drink. Instead, psychologist Gail Saltz, MD, recommends a swift (yet effective) backpedal out of the conversation. Now, when someone derails perfectly polite chit-chat by being nosy, your initial reaction might be to say: “That’s a nosy question.” Dr. Saltz suggests an alternative route. “The best way to stop someone without making them so defensive that they either lash out or deny they are doing anything is to say that you are feeling uncomfortable with the inquiry or statement, rather than that they are doing something wrong,” she tells me. “Saying you feel uncomfortable, or hurt, or on the spot lets them know you wish to stop but doesn’t attack them in any way.” “Sometimes people cross a line because they are truly trying to be helpful, sometimes they are socially clueless, and sometimes they are trying to be passively aggressively hostile.” —Gail Saltz, MD When you leave the accusation out of your statement, the psychologist says that—most of the time—people will internally
I struggle with a mental health issue—does my boss need to know?
September 18, 2019 at 01:00PM by CWC Mental health doesn’t take a day off, and no one knows that better than the approximately 1 in 5 adults in the United States who struggle with mental illness in a given year. While you may feel completely comfortable calling out with the cold, you may not feel the same about clueing in your boss about the fact that you’re dealing with post-traumatic stress disorder and would like to take an actual mental health day. In fact, in a survey conducted by Mental Health America, 55 percent of the nearly 10,000 participants agreed with the statement, “I am afraid of getting punished for taking a day off to attend to my mental health.” That’s a staggering statement considering how seriously employee mental health should be regarded. If you’re in the midst of a panic attack or struggling to get out of bed because of a bout with depression, getting to work and doing your job to the best of your abilities can feel nearly impossible to some. So, what do you do if you’re one of the millions of Americans struggling with a mental health disorder and confused about whether or not to disclose it to a manager? And if you do disclose, to what extent should you? Despite ongoing conversations and efforts to raise awareness about employee mental health, it “can come with social judgments and stigmatization of others, particularly in the workplace,” says counselor Stacy Perkins, LCPC, NCC. Below, experts offer guidance
How a Well+Good beauty editor does clean makeup on marathon days
September 18, 2019 at 04:30AM by CWC https://content.jwplatform.com/players/7ym3VWSn-AjgxWzQ7.js Busy day beauty nightmare: Your makeup looks flawless in the morning, but by the time you get a chance to check the mirror at EOD you find yourself looking like some sort of shiny melted person. Yeah, not the goal. For days you know you won’t have time for touchups (but need to look polished all day long), Well+Good beauty editor Zoe Weiner is sharing her tricks for applying makeup that won’t quit. Step one is starting with a trusted, clean foundation, like jane iredale’s Beyond Matte Liquid Foundation. With priming, concealing, and full-coverage powers all in one bottle, it’s designed to stay looking fresh no matter what your day throws at you, without the iffy ingredients you’d find in the conventional stuff. But could it hold up to Weiner’s IRL busy day test? Watch the video to find out, plus score some application tips from the beauty maven on how to take your long-wear look from day to night. Watch the video above to see how Beyond Matte Liquid Foundation held up over a busy day, and shop all the products from the video below. SHOP HER LOOK Buy Now Beyond Matte Liquid Foundation $50 Buy Now PurePressed® Blush $30 Buy Now PureLash® Lash Extender & Conditioner $23 Buy Now Longest Lash Thickening and Lengthening Mascara $35 Buy Now 24-Karat Gold Dust $14 Buy Now Triple Luxe Long Lasting Naturally Moist Lipstick $35 Buy Now Eye Pencil $17 In partnership with jane
Can air purifiers help you sleep? I took one for a test-spin to find out
September 18, 2019 at 04:30AM by CWC I don’t have many talents, but sleep is definitely one of them. On any sleepover I’ve ever had, my friends have marveled at my ability to fall asleep immediately when I hit the pillow, and the fact that I almost always sleep solidly through the night strikes them as extremely unfair (since most of them count themselves among the 60 percent of Americans who could use a helping hand for how to improve sleep). But recently, after two particularly restless nights in a row, I started to worry I was losing my gift. In an effort to preserve it, I asked Christopher Winter, MD—a neurologist specializing in sleep and the author of The Sleep Solution—for his input on ways to support better sleep. The good news: He totally believes in the ability to improve and maintain sleep quality (thank goodness), and thinks many people underestimate the importance of that effort. “Many still look at it as a static trait and not a modifiable variable,” Dr. Winter explains. “’I’ve never been a good sleeper’ is not the same as, ‘I’ve never been a tall person.’ You can improve your sleep!” Several of his tips focused on the air in my sleep environment (i.e. keeping it cool and smelling fresh), but the tool I wasn’t expecting to ever link to sleep? An air purifier. I know colder is better at night, but I figured switching on my ancient window AC unit before bed would do
The meaning of gratitude is expansive—but here are 4 things it definitely is not
September 18, 2019 at 01:00AM by CWC Gratitude isn’t necessarily displaying a throw pillow that reads “Don’t cry because it’s over, smile because it happened.” It’s not always that knee-jerk “thanks” you give your barista (who you probably don’t tip). And it’s usually not an Instagram post thanking your partner for always being your best friend and rock, and then checking back every minute for the next hour as the likes roll in. Rather, while the meaning of gratitude is indeed expansive, in practice, it’s a more active—emphatic, even—expression of appreciation for what you have without any expectation attached. Beyond appreciating materials we have, the meaning of gratitude includes reflecting positive energy regarding the kindness we receive, says clinical psychologist Carla Marie Manly, PhD. And sure, that makes a lot of sense, but gratitude remains broad and difficult to define using concrete terms. To set a few parameters, find research-backed evidence below about what gratitude definitely is not. 1. Gratitude doesn’t mean you must always be happy One recent study published in Current Psychology showed that a gratitude practice can help lower symptoms of depression, and another study in the Journal of Research and Personality notes it can help alleviate stress. That’s great and theoretically facilities increased happiness, but while gratitude can absolutely help you cope when you’re down, be sure not to confuse it as toxic positivity. Because the “count your blessing” argument has merit, but the human experience is relative. Gratitude is not an antidote for pain or
The 7 healthiest protein bars you can buy, according to a top dietitian
September 18, 2019 at 12:00AM by CWC [youtube https://www.youtube.com/watch?v=Wd3F29ZBAYc] Confused about which protein bar option is truly healthy? Watch the video to discover the best ones. You may think the alternative pasta aisle is getting crowded, but it’s nothing compared to the protein bar section of the grocery store. From keto-crafted bars to ones that taste like birthday cake, there are endless options of what to stash in your gym bag—which makes choosing one that’s truly good for you a huge challenge. Fortunately registered dietitian Tracy Lockwood Beckerman, RD, reads food labels for fun the way other people read books. In this week’s episode of You Versus Food, she reveals the seven protein bars that get her healthy seal of approval, along with some general tips on what to look for when choosing a bar. “Pay attention to how many servings are in each bar,” Beckerman says, adding that it’s usually one, but it pays to double-check. If your bar is serving as a snack, she says it should be about 30 grams of carbs, 7 grams of protein, and 5 grams of fiber. But if it’s a meal, the protein and fiber numbers need to be higher. With these tips in mind, two of Beckerman’s favorite protein bars are Health Warrior Superfood Bars (made with plant-based protein sources pumpkin seeds or chia) and Perfect Bar (made with nut butter, organic egg powder, and rice powder). Both are made with easily-identifiable ingredients but have the nutrient balance that will lead to
Post-makeout beard burn is a bummer—’face lube’ to the rescue!
September 17, 2019 at 11:21PM by CWC I have admitted many things publicly throughout my career as a writer, but perhaps most embarrassing is that I used to date a guy who had a goatee. To my credit, I eventually convinced him to grow a full beard, which is a much better look. (I also taught him to dress well and, ahem, do certain other things well, and then he dumped me—and now he has a new girlfriend.) This is a long way of saying that I prefer men with facial hair; even ill-advised facial hair patterns render a man approximately 50 percent more attractive to me. Yet as anyone who has ever had a makeout session with someone sporting any amount of facial hair knows, it is hot but also it can hurt. (Coincidentally, this is how I would describe my love life overall.) Often you don’t even realize it’s happening until after you get home, when you look in the mirror to see a face that is raw and scratched, but beard burn is real. Oh, and then of course you’ll probably break out because life is—and I cannot stress this enough—not fair. I do not do a 10-step skincare routine every night so some guy can come along and give me beard burn and not text me the next day. This is not my America. Speaking from personal experience, this can happen with any sort of facial hair but it is most common with stubble. Dermatologist Mona