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3 Ways to Repair Your Nails After a Gel Manicure

Photo: Getty Images

Photo: Getty Images

Nail polish addicts have a love-hate relationship with gel manicures: we love their long-lasting color and shine, but hate how they leave our nails dry and brittle after they come off. We asked celebrity manicurist Deborah Lippmann to share her tips for keeping your nails in tip-top shape after getting a gel manicure.

Remove the polish properly

Most of the damage from gels comes from the removal process. A lot of people get impatient with the amount of time it takes for the gel to dissolve, and end up peeling the product off. When you do this, you’re taking a layer of the nail off with it and weakening the nail plate. Either get them soaked off professionally, or follow our guide to removing your gel mani at home without wrecking your nails.

Moisturize, moisturize, moisturize!

You would never wash your face without applying moisturizer afterward, so why would your nails be any different? The gel polish prevents air and moisture from penetrating the nail, and the acetone remover further dries them out, so you’ve got to make sure to replenish them. Here’s what you need in your arsenal: Oil (like Sephora’s Formula X Quench Nail Cuticle Oil, $15; sephora.com); cuticle moisturizer (such as Dior Crème Abricot Fortifying Cream for Nails, $27; sephora.com); and nourishing hand cream (we love Skinfix Ultra Rich Hand Cream, $10; target.com). Apply the oil and cuticle cream to the nails, then slather the moisturizer all over. Lay a hot towel over your hands for a few minutes to let everything soak in.

RELATED: 10 Foods for Stronger Nails and Thicker Hair

Take a break

Get nails back in shape by laying off your gel or polished mani for at least a week or two. Instead, use a treatment like Orly Nailtrition ($15; amazon.com). It’s made with collagen, wheat protein, keratin and bamboo extract to help nails grow longer and stronger. Once you’re ready to go back to polish, try using an at-home gel system that doesn’t take a UV light, like Deborah Lippmann Gel Lab Pro ($45; sephora.com). It allows you to turn any nail polish into a gel mani, plus it’s made with biotin and green tea extract to infuse nails with nutrients while still being polished.

 




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5 Face-Washing Mistakes to Stop Making This Winter

Photo: Getty Images

Photo: Getty Images

Dry winter skin seems as inevitable as catching a seasonal cold. But it doesn’t have to be that way! Keeping the skin on your face soft and vibrant through the chilly months starts with how you wash it. A few tweaks to your cleansing routine can make all the difference, says Francesca Fusco, MD, of Wexler Dermatology in New York City. Here, she points out the mistakes we’re all making at the sink, and more importantly, how to fix them.

You’re using the wrong cleanser

Come cold weather, you need a hydrating formula, says Dr. Fusco. Hydrating cleansers are gentle, and don’t disrupt the skin barrier, helping to keep it moisturized. We like Glossier’s Milky Jelly Cleanser ($18; glossier.com). The name describes its exact texture. And it has a subtle rose scent that helps calm both your skin and your racing mind. Use it on a dry or damp face, and splash warm water to rinse for seriously smooth skin that feels squeaky clean.

RELATED: We Found the Best Winter Moisturizer for Your Skin Type

You’re washing your whole face

If you have typical combination skin—with some greasy spots and others dry as a desert—a one-size-fits-all regimen is not for you. In the morning when you don’t have much grime to get rid of, try using a cleansing wipe only on your T-zone, suggests Dr. Fusco. That way you can avoid stripping your drier spots of the little oil they do have. Yes To Cucumber Soothing Facial Towelettes ($5; drugstore.com) smell yummy, and will leave you feeling refreshed, not sticky. In the evening, use a sensitive skin cleanser all over and follow with a wipe that has witch hazel (a gentle de-greaser) on the oily T-zone.

You’re exfoliating chapped skin

On windy, wintry days when your skin feels raw, avoid particulate scrubs (think sugar scrubs) and cleansers that contain salicylic acid (for breakouts) or alpha hydroxy acids like glycolic acid (a common ingredient in chemical peels). These could end up irritating your skin even more, Dr. Fusco warns. Instead consider a oil facial cleanser, which can help heal raw skin. Try bareMinerals Oil Obsessed Total Cleansing Oil ($33; amazon.com). It starts as oil, but with a little water transforms into a nourishing, hydrating cream.

You’ve never tried micellar water

These no-rinse cleansers contain tiny oil particles that draw gunk out of your pores and dissolve it—no H2O necessary. They’re a great option in the morning or after the gym, says Dr. Fusco. Garnier’s Micellar Bi-Phase Water ($7; target.com) gently melts away makeup (even waterproof mascara) without drying effects. But if you’re wearing a full face of makeup, or several layers of SPF lotion, a traditional facial cleanser is your best bet.

RELATED: 5 Foundation Hacks to Prevent Winter Skin Woes

You’re washing twice a day

Chances are, you’re over-cleansing. If you washed at bedtime, a simple splash of water in the a.m. is adequate, Dr. Fusco says. After all, whatever products you applied at bedtime are still doing their thing and provide an extra boost when you layer your morning products on top. But if you don’t want to quit your morning cleanse, try a few swipes of a cotton pad dampened with micellar water, or use a non-sudsy milk cleanser. Korres’ Greek Yoghurt Foaming Cleanser ($26; sephora.com) is soothing with antibacterial ingredients like amaranth seed extra and honeysuckle. And remember, when you do cleanse, be sure to use warm water, not hot, which can be irritating to sensitive and rosacea-prone skin, adds Dr. Fusco.

 




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Doctors Should Screen Teens for Major Depression, U.S. Task Force Says

MONDAY, Feb. 8, 2016 (HealthDay News) — Primary care doctors should screen all patients between 12 and 18 years of age for major depression, but not younger children, preventive health experts say.

Screening of adolescents needs to be accompanied by accurate diagnosis, effective treatment and appropriate follow-up, the U.S. Preventive Services Task Force (USPSTF) said in a final recommendation released Monday.

Screening tools are available to help primary care doctors accurately identify major depression in adolescent patients, and there are effective treatments for this age group, the task force said.

But there isn’t enough evidence to gauge the benefits and risks of screening children who are 11 or younger, and more research on depression screening and treatment in this age group is needed, the task force said.

Major depression can hinder teens’ school and work performance as well as their relationships with family and friends. The condition often goes undiagnosed and is linked with an increased risk in adulthood of depression and suicide.

“Primary care clinicians can play an important role in helping to identify adolescents with major depressive disorder and getting them the care they need. Accordingly, the task force recommends that primary care clinicians screen all adolescents between 12 and 18 years old for this condition,” task force member Dr. Alex Krist said in a USPSTF news release. Krist is an associate professor of family medicine and population health at Virginia Commonwealth University.

Though the task force will need more evidence to make a recommendation for or against screening children who are 11 or younger, task force member Dr. Alex Kemper said concerns about younger children should never be ignored.

“It is important to take any concern about depression seriously, regardless of age, and any parent who has a concern about their child’s mood or behavior should talk with their child’s primary care clinician,” he said in the news release. Kemper is a professor of pediatrics at Duke University School of Medicine, in Durham, N.C.

The recommendation was published online Feb. 9 in the Annals of Internal Medicine and Pediatrics.

The task force is an independent, volunteer panel of national experts who regularly review the scientific evidence and make recommendations regarding health screening procedures and preventive medicine.

More information

The U.S. National Institute of Mental Health has more about teen depression.





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About That Super Bowl Ad for a Gross Opioid-Painkiller Side Effect

opiod-superbowl-ad

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About halfway through the second quarter of Sunday night’s game, a black-and-white ad snuck in, lecturing Americans gorging on nachos and beer about something absolutely no one wants to think about while gorging on nachos and beer: constipation.

The ad features a man gloomily having coffee. He glances over his shoulder when a toilet flushes from a nearby bathroom, from which emerges a grinning man. “Opiods block pain signals but can also block activity in the bowel,” our narrator informs us, as our hero scrambles onto the streets, searching for some relief.

This a wildly unsexy issue to take on, which is no doubt why many viewers expressed their confusion over the ad on Twitter shortly after it aired. And yet it highlights a growing—and serious—issue in America, as the Washington Post’s Wonkblog pointed out Monday morning. Opioids include heroin, morphine, and prescription pain relievers (think Oxycontin and Vicodin), and their use (and, often, subsequent abuse) is rising not only in America but all over the world. In 2012, 2.1 million Americans were addicted to opioids. Between 1999 and 2011, opioid-overdose deaths jumped 300 percent, according to the CDC, with more than 47,000 Americans dying from an overdose in 2014 alone. Worryingly, half a million Americans (and quickly rising) have a heroin addiction; users often say their gateway into heroin was prescription opioids. And just a few days ago, New Hampshire authorities noticed a troubling spike in overdose deaths from fentanyl, an opioid that is 100 times more powerful than morphine and 50 times stronger than heroin.

Opioids have become such a problem that federal health agencies and the White House have become invested. The White House got involved, too, announcing $133 million in funding to address opioid addiction—which falls into the camp of that now-infamous Super Bowl ad—as well as increasing the use of naloxone, which helps to reverse the symptoms of a drug overdose. And it doesn’t hurt that Secretary of Agriculture Tom Vilsack grew up with a parent with a crippling pill addiction, making it a personal mission for him to see to it that the opioid epidemic gets as much airtime as possible.

Which brings us back to that constipation ad. Opioids chemically change bowel movement, often toward the uncomfortable territory. With a growing population of Americans popping pain meds, more people are experiencing constipation. Enter Movantik, a recently approved opioid constipation drug that’s been making subtle appearances on Sunday football commercial breaks but really got America talking last night.

It’s a smart strategy to dealing with an epidemic, and one the Obama administration and health officials hope brings a largely silent issue front and center: If it takes a painfully awkward, smirk-inducing ad, well, so be it.

More from Science of Us:

Drugs and Talk Therapy Affect the Brain in Different Ways

What It’s Like to Be a Stoner Who’s Allergic to Marijuana

The World’s Leading Health Experts Want Countries to Start Taxing Soda

What It’s Like to See 100 Million Colors

How Expressing Gratitude Might Change Your Brain

This Is Your Brain on Advertising

scienceofuslogos.jpg Science of Us is a smart but playful window into the latest science on human behavior, with the goal of enlightening, entertaining, and providing useful information that can be applied to everyday life.



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Study Ties School Calendar to Asthma Flare-Ups

MONDAY, Feb. 8, 2016 (HealthDay News) — Greater exposure to cold viruses may help explain why children with asthma tend to suffer their worst symptoms when their school reopens after a break, a new study suggests.

“The school calendar predicts common cold transmission, and the common cold predicts asthma exacerbations,” said senior author Lauren Meyers, a professor of integrative biology and statistics and data sciences at the University of Texas at Austin. “And this study provides a quantitative relationship between those things.”

It’s been noted that children’s asthma symptoms tend to spike when school starts in the fall and after long holidays such as spring break.

Some experts have suggested that environmental factors, such as air quality in schools, might be to blame, but this new study suggests otherwise.

Researchers analyzed 66,000 asthma-related hospitalizations of children in cities across Texas over seven years. They concluded that the spread of cold viruses — which is heavily influenced by the school year calendar — was the primary cause of worsening asthma symptoms.

When children aren’t in school for an extended time, they’re less likely to be exposed to other children with colds and their immunity decreases. When they return to school, there’s a sharp increase in their exposure to cold viruses, and their immune systems aren’t primed to fight the viruses, the researchers explained.

“This work can improve public health strategies to keep asthmatic children healthy. For example, at the riskiest times of year, doctors could encourage patient adherence to preventative medications, and schools could take measures to reduce cold transmission,” Meyers said in a university news release.

The researchers also found that flu virus exposure is the main cause of worsening asthma symptoms among adults.

The study was published Feb. 8 in the journal Proceedings of the National Academy of Sciences.

More information

The U.S. National Heart, Lung, and Blood Institute has more about asthma.





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Poor REM Sleep May Be Linked to Higher Risk for Anxiety, Depression

By Alan Mozes
HealthDay Reporter

MONDAY, Feb. 8, 2016 (HealthDay News) — REM (rapid eye movement) sleep is the phase when dreams are made, and a lack of good REM sleep has long been associated with chronic insomnia.

But new research is building on that association, suggesting that the bad and “restless” REM sleep experienced by insomnia patients may, in turn, undermine their ability to overcome emotional distress, raising their risk for chronic depression or anxiety.

“Previous studies have pointed to REM sleep as the most likely candidate involved in the regulation of emotions,” said study lead author Rick Wassing. He is a doctoral candidate in the Department of Sleep and Cognition at the Netherlands Institute for Neuroscience in Amsterdam.

Wassing noted, for example, that while REM is underway, key arousal hormones such as serotonin, adrenaline and dopamine are inactive. This, he added, may indicate that it is during good REM sleep when the emotional impact of memories is properly processed and resolved.

But when REM sleep is disturbed, emotional distress may accumulate. And Wassing said current findings indicate that over time this accumulation eventually leads to a “vicious cycle” of overarousal, during which insomnia promotes distress, which promotes arousal, which promotes ongoing insomnia.

Wassing and his colleagues discuss their findings in the early issue of PNAS, published Feb. 8.

According to the U.S. National Institute of Neurological Disorders and Stroke, sleep involves five distinct phases, which broadly track from light sleep to deep sleep to REM sleep. This cycle then repeats itself several times throughout the night.

The last phase, REM, is characterized by rapid and shallow breathing, rapid eye movement, and a rise in heart rate and blood pressure. It also gives rise to dreams. Experts believe that REM sleep triggers brain centers that are critical to learning, and may be vital to healthy brain development in children.

To explore the importance of good REM sleep to emotional regulation, the Dutch investigators conducted a two-part study.

The first involved completion of a questionnaire by nearly 1,200 respondents (average age of 52) who were enrolled in the Netherlands Sleep Registry. All were asked to self-report the severity of their insomnia, as well as their emotional distress, arousal and/or troubling nighttime thoughts.

The second part enlisted 19 women and 13 men (at an average age of nearly 36). Half had no prior sleep problems; the others suffered from insomnia.

They participated in two nights of lab-monitored sleep, during which electrical brain wave activity was recorded — via electroencephalography — to identify sleep phases. All then completed a questionnaire about their own experiences with troubling nighttime thoughts.

The result: After comparing brain activity records to both groups’ nighttime distress reports, the researchers concluded that the more REM sleep was disturbed, the more trouble participants had in putting aside emotional distress.

In turn, as distress built up, so did feelings of arousal, making it more and more difficult to get a restful night of sleep.

“The possible solution would be to stabilize REM sleep,” Wassing said. But, he added, whether this is true and whether cognitive behavioral therapy might help “is for subsequent research to find out.”

Janis Anderson is an associate psychologist at Brigham and Women’s Hospital in Boston. She suggested that the jury is still out on both counts.

“Complex interrelationships between sleep and mood, including clinical mood problems such as major depression and bipolar disorder, are well-known,” she said. “This continues to be an important area for research, but also one in which speculative suggestions to patients can easily outpace the evidence.”

And, Anderson cautioned that “there is nothing directly measured in actual clinical patients here [in the new study] that would warrant any kind of advice at all related to mood or other disorders.” She said the findings might best be used as a theoretical road map for future investigations into how sleep affects emotional regulation.

More information

There’s more on sleep at the U.S. National Institute of Neurological Disorders and Stroke.





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Do the Seasons Affect How We Think?

By Randy Dotinga
HealthDay Reporter

MONDAY, Feb. 8, 2016 (HealthDay News) — When do you think more clearly: winter or summer? What time of year is your short-term memory at its best?

A small new study suggests your brainpower may be stronger at certain times of year. The research isn’t definitive, and the apparent differences don’t seem to be noticeable beyond brain scans. But study co-author Gilles Vandewalle, a research associate with the University of Liege in Belgium, said the study of 28 young adults shows that “season matters.”

And it may matter more to some people than others. In particular, Vandewalle said, people with seasonal affective disorder — depression during certain months — may be even more vulnerable to the effects of season on the brain.

It has long been known that seasons are crucial in other ways. “Seasons are important in animals in terms of reproduction and hibernation,” Vandewalle said. And, in humans, “mood is well known to be impacted by seasons.”

An estimated 5 percent of people in the United States suffer from seasonal affective disorder, which triggers depression-type symptoms, typically during the fall and winter. Light therapy is commonly used to treat it, a sign that the condition may be linked to the seasonal differences in sunlight.

Seasons also affect hormones, the immune system and neurotransmitters, which are chemicals in the brain, Vandewalle pointed out. Some research has suggested that seasons affect thinking abilities, but the findings haven’t been conclusive, he said.

In the new research, Vandewalle and colleagues studied 14 men and 14 women, average age 21, at different times of year between May 2010 and October 2011. The participants spent 4.5 days in laboratories where they had no indication of the season outside, such as daylight, and no access to the outside world.

Researchers then used brain scans to study how participants handled tasks testing their abilities to pay attention and remember things on a short-term basis.

The scans suggested that participants’ attention skills were best near the summer solstice in June and worst near the winter solstice in December. Their short-term memory was best in fall and worst in spring.

Vandewalle said the differences in brain function wouldn’t be noticeable in day-to-day life, but the amount of brain activity did change.

“Season is most likely responsible,” Vandewalle said.

The researchers don’t know how seasons actually affect the brain. But, seasonal changes in humidity, temperature, the length of days and even social interaction between people may be involved, Vandewalle suggested. “It’s probably multiple factors,” he added.

It’s not clear why the brain may have evolved this way, although humans in the past had to rely more on seasonal changes for such things as the supply of food, Vandewalle said. In addition, as humans, “we may be tuned to lower brain activity in winter, and that could cause changes in brain activity. But in modern society we are similarly active throughout the year,” he pointed out.

Vandewalle said it’s not clear how seasons — or the lack of them — may affect people outside Europe, where the study was performed.

Xenia Gonda is an assistant professor who studies the brain at Semmelweis University in Hungary. Gonda was not involved with the new research, but she said the study is important because it provides more understanding about the brain and how people adapt to their environment.

Gonda said the findings may especially be useful in developing better ways to diagnose and treat seasonal affective disorder. Now, “we mostly target mood symptoms but don’t check whether cognitive symptoms — like forgetfulness and inability to pay attention — also improve,” she said.

The study was published in the Feb. 8 edition of the Proceedings of the National Academy of Sciences.

More information

For more about the brain, see the U.S. National Institute of Neurological Disorders and Stroke.





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Measles Outbreak May Have Swayed Some Parents on Vaccines

By Amy Norton
HealthDay Reporter

MONDAY, Feb. 8, 2016 (HealthDay News) — The measles outbreak that first began in California’s Disneyland last year may have changed some parents’ minds about childhood vaccinations, a new study suggests.

Researchers found that parents with “high awareness” of the outbreak were more likely to voice confidence in vaccines, compared to parents who were surveyed about their vaccination views shortly before the outbreak.

They also gave more support to state laws mandating childhood vaccinations, according to findings published Feb. 8 in the journal Health Affairs.

Those shifts came only among parents who felt well-informed about the measles outbreak — which eventually spread from California to other U.S. states, Canada and Mexico, according to the U.S. Centers for Disease Control and Prevention.

But only one-quarter of parents in the survey were that well-informed. In fact, only around half were aware that the outbreak occurred, researchers found.

To Dr. Aaron Glatt, an infectious disease specialist and spokesperson for the Infectious Diseases Society of America, the findings suggest that media coverage of disease outbreaks helps, but isn’t enough.

“There could be a greater effort to reach young parents through social media, for instance,” said Glatt, who wasn’t involved in the study.

But ideally, he added, education about vaccines should begin much earlier, and not happen via media alone.

“What are we doing in high schools to educate kids about vaccines?” Glatt said. “What are we doing in basic science classes to educate them about infectious diseases?”

U.S. health officials recommend that infants and young children be vaccinated against more than one dozen diseases — including measles, mumps, whooping cough, polio and tetanus.

But in recent years, some parents have been skipping or delaying their children’s immunizations, likely over safety worries, according to background information in the study.

Much of that concern dates back to a 1998 published study that reported a link between the measles-mumps-rubella (MMR) vaccine and autism. The study was later retracted by the journal because it was based on fraudulent data, and Andrew Wakefield, the British doctor who led the study, lost his medical license.

Still, concerns have lingered. A HealthDay/Harris Poll taken during last year’s measles outbreak found that U.S. adults had more positive feelings toward childhood vaccinations, compared to a pre-outbreak poll.

However, one-third of parents with young children still thought there was at least a “moderate” chance that vaccines cause autism, the poll found.

The new study compared results from two surveys of U.S. parents, each of which polled 1,000 people. One was done in November 2014, before the Disneyland-linked measles outbreak; the other was done in the spring of 2015.

Among parents in the latter survey, one-quarter reported “high awareness” of the measles outbreak. And overall, they gave higher confidence ratings to childhood vaccines, compared to parents in the earlier survey — giving them an 8 on a scale of 1 to 10, versus a 7 in the earlier survey, the research showed.

They were also more supportive of state laws requiring children to be vaccinated before they can enter day care or school, the researchers found.

The findings suggest that disease outbreaks give today’s parents a reality check, said lead researcher Michael Cacciatore, an assistant professor of public relations at the University of Georgia, in Athens.

Glenn Nowak is director of the Center for Health and Risk Communication at the University of Georgia, and also worked on the study. He said he was actually impressed by the level of parents’ awareness in the second survey, given the constant swirl of news stories people confront every day.

But he agreed that news coverage of vaccine-preventable outbreaks is not enough.

“Doctors should call attention to these outbreaks as they’re happening,” Nowak said. “They shouldn’t assume that parents are aware, just because there’s a lot of media attention.”

The survey also found that even when parents were highly aware of the measles outbreak, that did not always translate to positive feelings about vaccinations. Those parents actually reported greater levels of concern about vaccine safety, versus parents in the pre-outbreak survey.

Cacciatore offered this explanation: The group of parents that pays the most attention to vaccine issues probably includes those who are vaccine skeptics.

When it came to their own children, few parents in either survey — around 4 percent — had skipped vaccinations altogether, the research revealed. Roughly three-quarters said their kids were fully up-to-date, while the rest said their children had received some immunizations.

Cacciatore saw that as an encouraging finding. “The overwhelming majority are supportive of vaccines,” he said.

A second study in the same journal issue found that vaccines make economic sense, too. Researchers at Johns Hopkins University in Baltimore calculated that across 94 low- and middle-income countries, every dollar spent on vaccinations saved up to $44.

Vaccines are an excellent investment,” lead researcher Sachiko Ozawa said in a news release. “But to reap the potential economic rewards, governments and donors must continue their investments in expanding access to vaccines.”

More information

The U.S. Centers for Disease Control and Prevention has more on childhood immunizations.





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The Ultimate Guide to Yoga Lingo

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New to yoga? It can take a few sessions before you fully get the hang of the different poses, not to mention class etiquette. But if you don’t have a clue what the difference is between downward-facing dog and shavasana, then you might spend a good chunk of your first few classes fumbling through your flows. Study this A-to-Z list of the most common yoga poses and terms so you can get your om on with confidence.

RELATED: 12 Yoga Poses for People Who Aren’t Flexible

• Bridge Pose: Also known as Setu Bandha Sarvangasana. To start, lie on your back and bend your knees with your feet flat on the ground. Pressing into your arms, push your hips up into the air with your feet remaining on the ground.

• Chair Pose: Also known as Utkatasana. Stand with your feet together, bend your knees, and sit back (as if you’re sitting in a chair). Raise your arms up next to your ears and hold the pose.

• Child’s Pose: Also known as Balasana. This is a resting pose typically done in the beginning of class or if you need to take a break in between sequences. Stand on your knees with the tops of your feet together. Place your chest down in between your legs (with your knees apart), rest your head on the mat, and stretch your arms out in front of you.

• Downward-Facing Dog: Also known as Adho Mukha Svanasana. With your feet hip-width apart, bend forward at the waist, press your palms flat into the ground, and push hips in the air. Make sure your hands are at the front of the mat and your toes face forward near the back of the mat. Press down fully into your palms to avoid straining your wrists.

• Extended Triangle: Also known as Trikonasana. With your feet apart and both legs straight, hinge forward at the hip and bring your right hand to your shin, ankle, or the floor (depending on what’s comfortable). Raise your left hand straight into the air. Repeat on the other side.

• Half Moon: Also known as Ardha Candrāsana. With your left foot on the ground, lift your right leg straight up into the air with your foot flexed and pointing to the side. Place your right hand on the ground, about 10 inches diagonally and in front of your right foot (if you can’t reach, use a block). Raise your left arm toward the ceiling.

• Legs-Up-the-Wall Pose: Also known as Viparita Karani. Lie on your back with your legs up against a flat wall (they should be straight). Place a pillow under your lower back if you need extra support.

• Lifted Triangle: This pose usually follows Triangle. With your legs still straight, reach both hands forward. Bend your right knee and reach your right shoulder toward it, then straighten your leg as you raise it back up.

• Locust Pose: Also known as Salabhasana. Lie on your belly and lift everything else off the floor (your arms, legs, and chest).

• Low Plank: Also known as Chaturanga. This pose usually follows a Plank. Bend your arms and lower into a low plank. Hold for a breath before moving into Upward-Facing Dog.

RELATED: The Best Yoga Poses for Your Trouble Spots

• Mountain Pose: Also known as Tadasana. This pose may look simple, but it’s important for your yoga practice. Stand tall with your feet together and your big toes touching. Let your arms rest at your sides.

• Plank Pose: To do this core-strengthening move, get into a push-up stance, but place your forearms on the mat. Keep your body still with your abdomen tucked into your lower back. Hold the pose.

Thread the Needle: Lie on your back and pull your knees toward you so they form a 90 degree angle (with your knees pointing at your head). Cross your right ankle over your left thigh, clasp your hands behind your left knee, and pull the left leg toward you. Repeat on the other side.

• Tree Pose: Also known as Vrksasana. Stand on one leg and place your foot on either your ankle, shin, or thigh, depending on your flexibility (avoid putting it directly on your knee, which can hurt the joint). Lift your arms into the air to create “branches” and hold the pose.

• Shavasana: This cool-down pose typically happens at the end of class. Lie flat on your back, close your eyes, and attempt to relax every muscle in your body. Rest your arms at about a 45 degree angle from your torso with your palms facing up.

• Standing Chest Lift. In a standing position, inhale and place your hands at the top of your hips. Left your chest and gently push your elbows back and toward each other.

• Standing Forward Bend: Also known as Uttanasana. Inhale as you reach your hands up toward the sky, then bend at your waist and fold your arms over your legs, reaching toward the ground. Depending on what feels comfortable, hold your calves, opposite arms, or touch the ground.

• Standing Split: Also known as Urdhva Prasarita Eka Padasana. This pose usually follows Half Moon. Bend over with one leg raised. Drop your both hands to the floor so they’re even and lift your leg up as high as it is comfortable. Repeat on the other side.

• Upward-Facing Dog: Also known as Urdhvamukhasvanasana. This pose usually follows a Low Plank. With your hands still in that position, slowly lower your hips toward the floor. Then, untuck toes and push gently into your hands, lifting your chest up.

• Warrior I: Also known as Virbhadrasana I. Stand with your feet wide apart, facing forward with your hips square. Step your right foot forward and bend your knee. Your left leg should be behind you, with your foot turned out 45 degrees. Lift your arms up overhead with your hips still facing forward.

RELATED: The Best Yoga Poses for Anxiety, Pain, and More

• Warrior II: Also known as Virbhadrasana II. Stand with your feet wide apart (about a leg’s distance). Your right leg should be angled out 90 degrees with your left toes turned in slightly. Hold your arms out at your sides so they are level with the floor. Bend your right knee so it’s stacked on top of your ankle. Hold the pose and repeat on the opposite side.

• Warrior III: Also known as Virbhadrasana II. Stand with your feet together. Point your left toe behind you and tip your weight forward on your right leg. Continue to lift your left leg up and lower your head and torso until you’re in a straight line from head to toe. Straighten your arms out behind you at your sides.

• Wide-Legged Standing Forward Bend: Also known as Ardha Uttanasana. With your feet spread apart, hinge forward at the hips with a flat back and place your hands on the floor. (If you can’t reach, use blocks.)

Pin it: 12 Essential Yoga Poses

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The 5 Best Chocolates to Give Your Healthy Valentine

Whether you see Valentine’s Day as a perfect excuse to shower your sweetheart with love, think it’s the worst kind of fake holiday, or fall somewhere in between, there’s one thing we can all agree upon: February 14 means chocolate.

Here at Health, we are big fans of chocolate, especially dark. Its health benefits are numerous and well documented, and it’s a proven mood- and brain-booster.

Of course, some varieties are better than others. There are types made without refined sugar, darker varieties with more antioxidants and less sugar overall, and others with superfoods mixed in. With so many on the market, we did some, ahem, intensive research to bring you some of the best-for-you and tastiest ones. (You’re welcome!)

So treat your sweetheart, friend, sister, or yourself (or all of the above); it’s all good.

(Remember, as with our recent story on dairy-free ice creams, these are still treats, so be mindful of portions.)

Lulu’s Love Truffles ($8 for a box with 3 truffles; amazon.com)

These truffles are perfect for Valentine’s Day for obvious reasons—their name, for one, but also because they’re heart-shaped and there’s a heart on the box. But there are plenty of other reasons to love them, too. They’re organic, vegan, soy- and gluten-free, made with lower-glycemic coconut sugar, have just five ingredients (all recognizable), and they’re even Fair Trade. Needless to say, they’re also delicious. Dark chocolate (78% cacao) enrobes a silky filling made with sprouted hazelnuts, and just a touch of fleur de sel makes them absolutely tantalizing. Did we mention that you can eat all three for only 255 calories?

Photo: Amazon.com

Photo: Amazon.com

 

Heavenly Organics Honey Patties ($24 for 40; amazon.com)

Look no further for an indulgent treat for your honey (sorry). These little cups, filled with organic raw honey, are made with 100% cacao, are Fair Trade, non-GMO certified, and come in amazing flavors like mint, ginger, pomegranate, and almond (there’s also a plain one if you like your chocolate and honey straight up). Portion control is not an issue here, as each individually wrapped patty is so satisfying (and light, at around 50 calories).

Photo: Heavenlyorganics.com

Photo: Heavenlyorganics.com

Taza Chocolate Coconut Besos ($6 for a 2.5-oz. bar; amazon.com)

Aside from being adorable that it’s named “besos” (“kisses” in Spanish), this non-GMO, Direct Trade Certified, gluten-, dairy-, and soy-free bar is made with Taza’s signature rich stone-ground chocolate (70% cacao in this bar), and studded with super-trendy coconut. Other great options: Taza’s Sea Salt & Almond or Cacao Nib Crunch, both made with 80% cacao.

Photo: Amazon.com

Photo: Amazon.com

Theo Organic Dark Chocolate Peanut Butter Cups ($17 for 6 2-cup packs; amazon.com)

The classic combo gets an upgrade in these luscious cups, which are not only gluten-, dairy-, and soy-free, 71% fair trade and made with ingredients you can pronounce, they’re also heart-shaped (awww!). Plus, you can eat both cups and still come in at 210 calories.

theo-pb-cups

Photo: Courtesy of Theo

Green & Black’s Organic Dark Miniature Bars Collection ($30 for 12 mini bars; amazon.com)

If you’ve ever stood in front of a Green & Black’s display and agonized over the choices—Hazelnut and Currant? No, Ginger. No, Cherry—today is your lucky day. This box has 6 different flavors, 2 mini bars of each, so you don’t have to decide. Plus, they’re all organic, Fair Trade and made with just a few simple ingredients (and they’re all delicious, of course).

Photo: Amazon.com

Photo: Amazon.com




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