August 24, 2019 at 08:00PM by CWC Navigating the world of wellness has always been tricky, but it’s especially true in the digital age. With so much information at your fingertips—from Instagram posts to Dr. Google—it’s hard to separate the trustworthy intel from the scams. But there is a major plus side to technology: New media platforms, including health podcasts, make it easy to keep up with the world’s top doctors, nutritionists, therapists, and other experts, no appointments necessary. Whether you’re hoping to adopt an anti-inflammatory diet, wondering how to biohack your way to a healthier life, or researching ways to improve your mental health, there’s a podcast for that. And then some. In the span of your daily commute, you can get bite-sized health ed classes courtesy of pros such as functional medicine superstar Mark Hyman, MD, celebrity nutritionist Kimberly Snyder, and happiness researcher Gretchen Rubin—authorities that most of us would never have access to otherwise. Plus, you can rest assured that these health podcasts are doling out legit information. In an era when free digital content filled with questionable health claims abounds, that peace of mind is, well, priceless. Subscribe to these 10 health podcasts for an expert wellness education on demand. 1. Deliciously Ella In the Deliciously Ella Podcast, Ella Mills and her husband, Matthew, chat with top health experts every week about a wide range of topics, whether that’s bettering your gut health, mental health, or dealing with stress. They take the most confusing information
Tag: Well+Good
A facialist, my mom, and I can’t get enough of this hydrating facial spritz
August 24, 2019 at 06:00PM by CWC When it comes to crowning my favorite beauty finds, one of the first factors I consider is smell. That’s because before I even apply a product, its scent informs my first impression. Like moth to aromatic flame, I shop to appease my nose, so when a facialist introduced me to Eminence Stone Crop Hydrating Mist ($38), my heart fluttered—and I may or may not have bought three bottles right on the spot (one of which I overnighted to my mother). The hydrating face mist has since found a permanent home on my desk. I spritz it on liberally any time I feel like the dry office air has drained all moisture from my skin, or whenever I need to hit the metaphorical refresh button to spark new creativity. And though describing the smell accurately in all its worthy glory using words alone seems like a Sisyphean task, here goes nothing: It smells like the first day of spring. It smells the way you feel in the most ooey-gooey yoga pose. It smells like falling face-first into the flower field in Twilight. It’s heady, but not overpowering and, um, I think “I can hear the bells” each time I spray it. ad_intervals[‘417338_div-gpt-ad-7520022-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘417338_div-gpt-ad-7520022-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-7520022-3’);}); } }, 100); Scent aside, the mist’s formula is also worthy of some serious adulation. A combination of stone crop, aloe (an anti-inflammatory), salicylic acid (which is both anti-inflammatory and antibacterial), and algae extract, the
The muscle group that you should be thinking about? Your pelvic floor
August 24, 2019 at 04:00PM by CWC When I hit the gym, there are certain muscles I’m constantly thinking about working—like my arms, abs, and butt. One thing I have never, ever thought twice (or even once) about paying attention to during my workouts? My pelvic floor. Apparently, this is a pretty major mistake on my part. The “pelvic floor” is one of those terms that’s thrown around all the time, and if you’re anything like me, you just kind of smile, nod, and think “kegels!”—and then immediately start doing kegels—anytime anyone mentions it. There’s a reason why people are constantly talking about this group of mysterious muscles: Because it is really, really important to keep them strong. A quick anatomy lesson if you still aren’t totally sure what the heck a pelvic floor actually is: It’s a bowl-shaped group of skeletal muscles at the bottom of your pelvis, which supports the pelvic organs like your bladder, uterus, and rectum, and makes sure they can do what they’re supposed to. “Keeping it strong can help maintain sexual, bowel, and bladder functions, and prevent things like pelvic organ prolapse and urinary incontinence,” explains Amy Hoover, DPT, a physical therapist with P.volve. ad_intervals[‘416620_div-gpt-ad-9261280-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘416620_div-gpt-ad-9261280-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-9261280-3’);}); } }, 100); The most popular way to keep them strong—the Regina George of pelvic floor workouts, if you will—is with kegels. But to ensure that you’re building Schwarzenegger-level strength down there, you’re going to want to integrate you pelvic floor
4 things a sleep expert wants you to know about white noise before you tune in
August 24, 2019 at 02:00PM by CWC White noise is essentially the little black dress of sleep. Just when it seems like we’ve tried every quirky hack available to facilitate the sweet salvation of slumber—from the ancient practice of yoga nidra to the thoroughly modern method of jumping into bed with a sleep robot and co-opting tips from the military—there’s one method that transcends time and style. Using white noise for sleep (or to drown out office noises of typing and chatter, like my editor does) is classic. Timeless, even. (Just to be clear, white noise is such a stalwart thanks in large part to its simplicity. It most closely sounds like a fan, and is not to be confused with other common noises to sleep to, like jungle sounds, rain sounds, bird sounds, or ocean sounds. And that makes sense to me, because I have never understood what’s so soothing about a toucan shrieking “CA-CAW, CA-CAW.” But I digress.) ad_intervals[‘413418_div-gpt-ad-7435403-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘413418_div-gpt-ad-7435403-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-7435403-3’);}); } }, 100); If you’re thinking of buying a white noise sleep machine or dozing off to some happy static on YouTube, rest assured the practice is sleep-expert vetted. To drive that point home, check out four tips a sleep pro wants you to know about white noise before you actually tune in. 1. The reason white noise works is because it creates a sonic wall “White noise is a consistent noise that is completely even across all frequencies that
5 low-glycemic breakfasts that still feel—and taste—like a treat
August 24, 2019 at 12:00PM by CWC Mention to any MD or dietitian that you experience afternoon fatigue on the reg and they’re bound to ask you: What are you having for breakfast? This probably won’t come as a shock, but foods high on the glycemic index—aka insulin and blood sugar spikers—are bound to lead to an energy crash later. If your idea of a perfect morning is savoring a sweet pastry with your cup of coffee, this can be a major bummer. Fortunately, healthy workarounds around—and we’ve done the hard part of finding them for you. Rounded up here are six breakfast ideas that still taste sweet, but because of smart substitutions, their GI scores stay low. Keep reading for 5 low-glycemic breakfast ideas. Photo: Becks Lives Healthy 1. Banana and egg white stovetop oatmeal Protein and healthy fats help with nutrient absorption, working to keep blood sugar levels steady—even if you’re having something a little sweet. That’s why adding an egg to banana cinnamon oatmeal works so well. You’re still getting that hit of sweetness, but you’re also getting a healthy dose of protein, healthy fats, and fiber. ad_intervals[‘416835_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘416835_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); Photo: Joy Food Sunshine 2. Peanut butter breakfast bars These bars feel like a creamy, decadent dessert, but because peanut butter is full of protein—and a scoop of protein powder is added for good measure—they won’t leave you bouncing off the walls later. They’re also made with
If you have chronic lower back pain, acupressure could provide some relief—here’s how
August 23, 2019 at 08:51PM by CWC No shade to Western medicine, but the Chinese variety is by far my fave. My acupuncturist saved my life (hyperbole alert!) during an excessively painful egg freezing cycle, and I now rely on her for everything from herbal medicine to relationship advice (only some of which she’s actually credentialed to provide, but meh). Today, my superfan status has been justified with the discovery of a new study published in the journal Pain Medicine, which found that the Chinese medicine technique of acupressure can be used to effectively alleviate lower back pain. This is great news, as anyone who’s ever had lower back pain (read: literally anyone who is out of their 20s) knows how difficult it can be to function through the agony. For the uninitiated, Los Angeles-based acupuncturist Jeiran Lashai, L.Ac., explains that acupressure is “the act of placing your hands on acupuncture points and applying varying levels of pressure.” This can be done by a practitioner or at home via self-massage. “If you read the traditional texts in Chinese medicine, the points are used to unblock and balance energy pathways in the body, but we really can break this down to how the body’s nerves, lymph, muscle, and connective tissue can be accessed to release and regulate hormones—for example, the body’s own painkillers such as endorphins,” Lashai explains. ad_intervals[‘417911_div-gpt-ad-7435403-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘417911_div-gpt-ad-7435403-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-7435403-3’);}); } }, 100); Photo: Oleg Ivanov on Unsplash In the study, participants were
12 pairs of cute running shorts to work out in now, because it’s *way* too hot for leggings
August 24, 2019 at 02:00AM by CWC Sure, leggings may seem like the perfect seasonless wardrobe staple, but try walking home in them after a sweaty bootcamp when the temperature is over 80 degrees. Not so comfy anymore, are they? In times like these—or as I like to call it, summer—it’s running shorts to the rescue. They may not be as buzzy as bike shorts are right now, but hear me out: They’re loose enough to let in a cooling breeze, they’re usually made from material that doesn’t retain sweat and heat, and this season, at least, they’re showing up in all kinds of elevated iterations. Metallic fabrics, neon colorblocking, floral and camo prints—as you can see from the options below, there are tons of ways to upgrade from the pair you stashed in your high-school gym locker. Running shorts don’t just work for workouts, either. I can picture myself styling a black (or leopard-print) pair with a silk camisole and strappy heels for a summer night out, or tossing them over bike shorts and adding some kind of t-shirt and Tevas. Or you could follow designer Virgil Abloh’s lead and stick highlighter-yellow running shorts under a sheer maxi-dress. (This is not for the sartorially shy, but definitely a fresher option than the sheer-dress-over-granny-panties look, IMO.) Oh, and most pairs cost well under $100—if not under $50—which is a pretty good deal on something you can wear absolutely everywhere. ad_intervals[‘404925_div-gpt-ad-7520022-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘404925_div-gpt-ad-7520022-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-7520022-3’);}); } }, 100);
7 healthy foods that can help you combat stress, according to experts
August 23, 2019 at 10:00PM by CWC Breathing exercises, essential oils, and even spending ten minutes petting a furry friend can all help lessen the physiological effects of stress. Something else that can work in your favor: snacking—if you choose the right type of foods. According to food mindfulness expert Geneen Roth, when someone is stressed, they tend to gravitate toward sugary, carb-loaded snacks because, simply put, they’re more pleasurable than noshing on veggies, and when you’re stressed, you want something comforting. Traditional comfort foods (oh hey, mac and cheese) aren’t necessarily bad, but registered dietitian Brynn McDowell, RD says there are lots of other healthy options that still hit that pleasure point—while providing additional benefits to your body to combat the effects of stress. Rounded up here are seven science-backed foods that reduce stress: ad_intervals[‘417902_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘417902_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); 1. Avocado Why it’s good for stress: What can’t avocado do, honestly? Avocado is high in fiber, which can help control blood sugar—preventing the spikes and crashes that can affect one’s mood and anxiety—and is rich in brain-supporting nutrients. “The avocado is rich in B vitamins which play a role in nerve and brain cell functioning,” McDowell says. How to eat it: Avocado toast, of course. “This trendy food deserves all its popularity in my opinion, especially as a good option to grab when you are stressed,” McDowell says. “The whole grain bread will help stabilize blood sugar levels and the fiber [in the
Throw your hands way, way up for an instant cardio boost while you’re strength training
August 23, 2019 at 09:52PM by CWC Cardio and strength training are often placed in two separate boxes. (Even at the gym, the free weights tend to be approximately 1,000 leagues away from the treads, spin bikes, and ellipticals.) However, the two fitness modalities don’t have to be two separate entities in your #sweatlife. The trainers at New York City’s tough-as-nails fitness studio [solidcore] shared one small (but mighty) tweak that will give any strength training move a cardio edge. No machine required. During a class on Friday morning, [solidcore] trainer Maria Makaila told one of Well+Good’s fitness editors that simply raising your hands over your head is a near instant way to send your heart racing in the best way. And um, wow—what a game-changer. “Raising your hands above your head causes your heart to work harder to move blood up,” explains Jo Gomez, ACSM, [solidcore]’s director of training. “This will cause a slight increase in your heart rate.” At the same time, she explains that elevating your hands challenges your balance and forces you to engage your core to stay stable. So really, it’s a win, win, win. ad_intervals[‘418059_div-gpt-ad-9261280-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘418059_div-gpt-ad-9261280-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-9261280-3’);}); } }, 100); Obviously, this hack won’t work when you’re performing something like a plank or a pull-up. (Although, if you can perform these moves without your hands…please share your secrets.) Instead, try raising both your hands for moves like lunges. Gomez tells me that her personal favorite time to
Avoid the midday crash with a high-fiber smoothie featuring…zucchini
August 23, 2019 at 08:10PM by CWC If the idea of sitting down to a well-rounded breakfast each morning before work is enough to make you laugh (Next you’ll be asking if I have time to read the newspaper!), a smoothie might seem like the perfect on-the-go option. What’s better for an over-scheduled young professional than a commute-friendly meal? I don’t know, maybe something that won’t leave you ravenous and hangry an hour later? “The sugar content—regardless if it’s from fruit or not—can easily climb up to 50 grams of sugar in some smoothies,” Well+Good Council member McKel Kooienga, RD and founder of Nutrition Stripped, recently posted on Instagram. “For some people and scenarios, that may work really well for their body, but for others, it may be too much at one serving without properly balancing it with protein, fiber, vegetables (like greens), and healthy fats.” View this post on Instagram A post shared by by McKel Kooienga, MS, RD, LDN (@nutritionstripped) on Aug 7, 2019 at 5:05am PDT //www.instagram.com/embed.js For a more balanced blend (re: one that won’t sound you soaring on a sugar high only to crash later), Kooienga recommends swapping your smoothie’s typical frozen bananas for zucchini. “Zucchinis have a very neutral taste, add fiber, [and] give smoothies a great creamy texture,” she says. “[They] also add nutrients like potassium, manganese, vitamin C, and vitamin A.” ad_intervals[‘417863_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘417863_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); Bonus: “They’re super easy to freeze—meaning less