Philippa Kaur

More stories

  • 138 Shares199 Views

    in Wellness

    New Study: The Best and Worst Masks to Protect Against COVID-19

    To mitigate the spread of COVID-19, we wear face masks to protect those around us from being exposed to our potentially infected respiratory droplets. But if you’ve been rocking a neck gaiter or bandana for style or ease, you’re actually not offering much protection at all, according to new research.

    Scientists at Duke compared 14 different types of face coverings—including 2- and 3-ply fabric and surgical masks, various N95s, a neck gaiter, and a traditional bandana. They measured how many droplets came through the fabric when the wearer spoke.
    Their findings, published in Science Advances: While some masks work quite well, bandanas offer almost no protection against the transmission of respiratory droplets. And the neck gaiter they tested actually let through more droplets compared to not wearing a mask at all.
    Study on efficacy of 14 different face masks against COVID-19 Josh Erikson
    Why Gaiters and Bandanas Don’t Work Well
    The Duke team didn’t study why exactly some masks worked better than others. But the type of fabric and how tightly the mask fits to your face are both key components in how effective a face covering will be, says lead study author Martin Fischer, Ph.D., associate research professor of chemistry at Duke.
    Bandanas leave a huge gap under your mouth for particles to travel out of as you speak or breathe.

    And the material and weave of a neck gaiter—at least the one Fischer’s team used, which was a single layer of polyester/spandex—disperses larger droplets into several smaller ones, which actually increases the droplet count overall.
    In addition to creating more droplets for someone to breathe in, smaller droplets stay suspended in the air for longer than big ones, thanks to gravity. That adds even more exposure risk to those around you if you’re covering your mouth with a gaiter as you pass someone on a narrow trail or in a crowded subway car.
    N95 face masks sockagphoto / Shutterstock
    So Which Face Masks Actually Worked?
    As far as the most effective masks, Fischer’s team found a fitted N95 to be best, most likely because it has both a tight seal and thick material.
    However, the valved version of an N95 mask performed very poorly. That’s not surprising considering the Centers for Disease Control and Prevention warned last week that masks with exhalation valves or vents (i.e., the face coverings you might have from construction work) do not prevent the wearer from transmitting COVID-19 to others. After all, you’re just letting all your air directly out into the world.

    Second best overall was a 3-layer surgical mask, followed by a 3-layer cotton/poly blend (like the kind a family member might have sewn for you). The main takeaway here is the more layers the better—three helped significantly lower the number of respiratory droplets that were able to travel through, compared to 2-ply or single ply fabric masks.
    The Bottom Line
    Fitted N95 masks work best—but these should be reserved for healthcare workers, Fischer points out. Cotton masks, meanwhile, block about 80 percent of the droplets, which is “perfectly fine” for everyday use, he adds. Opt for a three-layered variety if you can. (TBD on if ties are better than elastic, Fischer says.)
    Perhaps surprisingly, if a gaiter is the only face covering available, you should still use it. Fischer is quick to point out they only studied one type. Other brands and materials might perform better. But at the very least, fold your gaiter in half or three times so you have more than one layer in front of your mouth to up the protection ability, he suggests.
    Overall, the tighter a mask fits to your face and the more layers of fabric between your mouth and the outside world, the better protection it will offer. (A good rule of thumb: If you can see light through the fabric, it isn’t going to offer much protection, Fischer says.)
    Yes, those are two things that also make a mask harder to breathe out of when you’re working out or wearing it all day. But until we understand more about who is a carrier of COVID-19, the goal of wearing a mask should be to protect others from your own respiratory droplets. And any mask is better than no mask.
    Buff Filter Mask and Asics Unisex Runners Face Cover Courtesy Images
    Our Picks (Not Based on the Study)
    If you’re a hardcore fitness fanatic who sweats regularly, try to time your outdoor workouts to off-peak hours in less-congested areas (i.e. avoid parks). If you’re training in extremely hot and humid conditions, try the new Buff Filter Mask ($30). It comes with five replacement filters that block 98 percent of airborne particulates (they should be replaced after 24 hours), and the adjustable back-of-head elastic bands ensure a snug fit. Or, opt for Asics’ Runners Face Cover ($40). It mitigates the spread of droplets by covering your nasal passage without inhibiting breathability within the mask. Specifically placed air holes let air in but keep your saliva from escaping out. These aren’t as foolproof as an N95, but again, those should be reserved for healthcare workers. By being more strategic about where and when you train, on top of wearing one of these masks, you’ll ultimately lower your risk of getting and spreading COVID-19.
    For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! More

  • 88 Shares169 Views

    in Wellness

    The Healthiest Oils You Can Cook With

    When it comes to cooking oils, you have lots of options. But narrowing down the list by what’s healthiest gets tricky. It boils down to specific types of fats, the amounts of those fats, and their benefits. If you’re unfamiliar, here’s our primer on the healthiest oils.
    There are three major groups of fats: polyunsaturated, monounsaturated, and saturated fats. Polyunsaturated fat is the most heart-healthy and provides several benefits. More specifically, the omega-3 fats within provide the most benefits, including support for healthy inflammation levels, cholesterol levels, and overall heart health (an added bonus—they also help burn fat). Monounsaturated fat provides some health benefits, but not as many. And saturated fat, which you may have heard is “bad,” can lead to unhealthy cholesterol levels if it’s the main source of fat in your diet. That said, including a diet rich in omega-3s while eating a diet consisting of some saturated fats may not produce any unhealthy outcomes.

    When it comes to choosing the healthiest oils, and figuring out which are the best, there are a couple things to consider:
    Which types of oils are highest in polyunsaturated (omega-3) fats?
    Which is best for the type of cooking or preparation (frying vs. using as a dressing)?
    Jordan Mazur, M.S., R.D., is the coordinator of nutrition and team sports dietitian for the San Francisco 49ers.
    For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! More

  • 125 Shares99 Views

    in Wellness

    The Most Effective Stretches to Prepare You for the Trail

    Even what seems like the most benign hiking trail can result in a twisted ankle, pulled muscle, or worse if you don’t prepare properly. The most effective method of readying your body for the rigors of the trail is consistent stretching.
    We suggest stretching all of the main muscle groups used in hiking, but also pay attention to your particular needs, and take them into account. If you have weak ankles, make an extra effort to strengthen them. Same goes for calf muscles, tight hamstrings, and any other muscle group you may have issues with.

    First up: activating and strengthening your core. Having a strong core is imperative for successful hiking, and affects every other part of your body, from your back muscles, to posture, to flexibility in the legs.
    According to Popsugar, the core muscles consist of your abdomen, hips and lower back. Each of these groups plays an integral part in maintaining muscle health on the trail. Popular core stretches include child’s pose, cobra, spine rotation, and more.
    The standing stretch is a staple among hikers and other athletes. Photo: Abigail Keenan/Unsplash
    Second, we have what are arguably one of the most important muscle groups when it comes to hiking—the quadriceps. These are the muscles on the front of your thighs, and are responsible for most of the power generated during hiking. The quads also help extend and straighten your knee with each step, so it’s important to keep them limber.

    Stretching the quads is relatively easy, and can be performed before or after a workout. If you choose to stretch prior to warming up your muscles, place extra emphasis on being as gentle as possible to avoid pulling a muscle.
    We recommend the standing stretch. Stand on your right foot, and grab your left shin by bending your leg upwards behind you. Pull you shin toward your body, and hold for 30 seconds. Repeat the process on your right leg.

    Next up are the hamstrings, which work together with the quadriceps to carry you forward as you make your way along the trail. Tight hamstrings can result in extreme discomfort on the hiking trail, and in severe cases, can cause pulled or torn back muscles.
    This guy definitely stretched before hitting the trail. Photo: Kimon Maritz/Unsplash
    To stretch the hamstrings effectively, it’s best to wait until after your workout, when muscles are warmed up. Otherwise, stretching could lead to injury. Here are six of the best hamstring stretches to maintain health of the back, legs and knees.
    Last (but not least) on the list are calf muscles—a muscle group key for hiking. These powerhouses support each step, flexing and pivoting as you move along the trail.

    One of the most effective stretches to prevent calf injury is the downward dog—this move targets the muscles in your lower legs for a deep stretch.
    Happy trails!
    For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! More

  • 100 Shares119 Views

    in Wellness

    How to Heal Common Health Ailments With Food

    It’s easy to turn to the medicine cabinet when you’ve got a migraine or stomachache. And while popping a pill is usually the fastest way to treat common health ailments, making some tweaks to what you put on your plate may be a better way to heal your body in the long run and sidestep those health issues in the first place.

    “Good nutrition and an understanding of what works best for your individual body can help you avoid myriad ailments,” says Jen Bruning, a registered dietician nutritionist and media spokesperson for the Academy of Nutrition and Dietetics. Here are some everyday issues you might be experiencing along with the common foods that might be contributing to them. Keep reading for more about what you should consider cutting out, plus the foods you should load up on instead.
    How to Heal Common Health Ailments With Food
    1. Inflammation
    It gets a bad rap, but not all inflammation is to be avoided. “Some levels of inflammation are needed as they play a role in healing and injury repair,” says Pamela Nisevich Bede, a registered dietician and author of Sweat. Eat. Repeat. Chronic inflammation, on the other hand, overworks your immune system and can lead to  heart disease, diabetes, and cancer.
    You can’t feel chronic inflammation the way you’re aware of acute inflammation after a cut or burn. But to be proactive to ward it off, reduce your intake of sugars, refined grains, and processed foods, advises Nisevich Bede. Up the antioxidant-rich fruits and vegetables in your diet instead—tart cherry juice is a heavy hitter—plus omega-3-rich fish, flaxseed, and walnuts. Turmeric has also been shown to be anti-inflammatory, but adding the spice to your food isn’t usually enough to get an effective dose, says Nisevich Bede; try a supplement instead.

    2. Migraines
    “There are no universal trigger foods, and for many people food alone may not be the cause of migraines,” says Bruning. But there are definitely some common culprits you should try cutting out first if these headaches frequently leave you sidelined. Start by steering clear of chocolate, caffeine, and alcohol—especially red wine. If nixing those doesn’t help, you might need to trim out foods like aged cheeses and cured meats (what’s charcuterie without some red wine, anyway?). Certain preservatives can also contribute to migraines. “A diet rich in fresh, minimally processed foods may help those with many food triggers,” says Bruning, who suggests consulting a nutritionist who specializes in migraine to help you find relief.
    3. GI Distress
    If constipation is the concern, you’re likely not getting enough fiber; focus on eating lots of fruits, vegetables, beans, and whole grains. With other gastrointestinal issues, there unfortunately are no obvious offenders—but you can bet your diet is responsible. Caffeine may be the culprit, so you can start by cutting back on coffee. Often, stomach troubles are the result of eating something you’re not accustomed to—hot peppers if you don’t typically go for spicy food, for example, or maybe red meat if you usually stick to a low-fat diet. “The best way to prevent GI distress is to know what triggers your system and avoid those foods,” says Bruning. “Pay attention to how you feel after eating different types of meals to determine what works best for your body.”
    If your stomach issues kick in mid-workout, take a look at the food you’re eating to fuel up. “Intolerances stemming from a sensitivity to a source of carbohydrate—often gluten or lactose or a simple sugar like fructose or glucose—are common sources of GI distress and often afflict my clients during runs and workouts,” says Nisevich Bede. Swapping in a new snack pre- or mid-workout could squash your stomach troubles.

    4. Fatigue
    A lack of energy can result from a quick boost of glucose in the bloodstream, followed by a crash as our bodies absorb that fuel, says Bruning. If you’re constantly crashing, cut out refined flours and sugary foods like sweet snack bars or soda. Focus instead on getting lots of complex carbohydrates, healthy fats, and proteins—like avocado toast with a fried egg or a banana and almond butter. “Together these will help slow the absorptive process and lead to sustained energy without the crash later on,” she says.
    Your issue might also just be that you need more water. “Generally, I find that fatigue stems from either dehydration or inadequate recovery from a workout,” says Nisevich Bede. Make sure to drink enough water and drinks or food to replace electrolytes, like pickles, bananas, spinach, and dairy (maybe not all together). To keep from feeling zapped post-workout, she recommends focusing on rehydrating and getting about 30 grams of high-quality protein.

    5. Anxiety
    Feeling antsy all the time? In a shock to no one, caffeine may worsen anxiety. As a first step to ward off stress, cut back on coffee, energy drinks, and chocolate. We know herbal tea isn’t the same, especially when you’ve got to stay on your game for all-day Zoom meetings; see above for fatigue-fighting foods to keep you revved without the anxious side effects. Also reach for fatty fish like salmon, shellfish, fermented foods (e.g., sauerkraut and kimchi), and foods with magnesium and choline (like beans and cashews); these are all proven stress-fighting foods.
    For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! More

  • 163 Shares189 Views

    in Wellness

    How Philly Chef Michael Schulson Lost 35 Pounds in Less Than 3 Months

    When COVID-19 forced chef and restaurateur Michael Schulson to halt his always-on-the-move schedule, the 61-year-old had no choice but to find a change of pace. Here’s how he lost 35 pounds in two and a half months. When your entire career revolves around food—creating dishes, prepping, cooking, taste-testing—it’s not easy to maintain a steady weight or […] More

  • 100 Shares169 Views

    in Wellness

    COVID-19 Travel: How to Stay Safe When Flying

    We could all use COVID-19 travel tips. The country is slowly reopening (finally!), which means people who’ve been stuck in their houses for the last few months are itching to get out and travel again—even if that just means booking a flight to see family. With COVID-19 numbers still rising in certain cities, though, social distancing […] More

  • 75 Shares169 Views

    in Wellness

    100 Ways to Burn Fat Fast

    To stoke your metabolism and prime your body to drop fat, you’ve got to go beyond the basics. Here are 100 tried-and-true methods to help you lose weight fast.1) Eat six small meals a day Stoking your body with food every three to four hours can rev your metabolism to the max. Not every one needs to be a sit-down affair.2) Run 10 100-yard sprints Sprinting can burn up to 500 calories.3) Wait 20 minutes before getting seconds Slow things down to avoid excessive food intake.4) Use a smaller dinner plate The smaller plate will limit how much you can pile on. Check out these other mind tricks for healthier eating.5) Use a blue dinner plate Studies show the color has an appetite-suppressing effect (as opposed to red and yellow plates).6) Sub in nonfat Greek yogurt for mayo and sour cream You’ll save 700 cals and 100 cals per half cup, respectively. See what other food swaps you can make to cut 500 calories a day.7) Eat peanuts from their shells You’ll nosh on 50% fewer nuts in a sitting just trying to peel before eating.8) Chew on sugar-free mint gum after a meal Mint flavors send signals to your brain that it’s time to stop eating.9) Snack on pistachios The nuts are much healthier than chips and pretzels.10) Take up power yoga You can burn up to 344 calories a class.11) Train fasted once a weekFasted workouts may help keep adrenaline high and blood sugar low.12) Run intervals to burn it up Turn your body into a fat-fighting furnace by alternating sprints with jogs. Here are 8 you can do on the treadmill.13) Replace your morning bagel Ditch the bread for a bowl of oatmeal and protein-packed eggs.14) Work out with your partner Couples who train together are 34% more likely to stick to their workouts.15) Eat at the kitchen table Don’t park on the couch when chowing down.16) Drink more water Being dehydrated can fool your body into feeling hungry.17) Poach (don’t fry) your proteinEggs, poultry, and fish are healthier when prepared this way.18) Hit the pool Swim laps or run in the water, if you can touch the bottom safely.19) Take a real “before” photo You’ll be more motivated knowing what you look like and where you want to go.20) Switch to skim milk for coffee Ditch the cream and sugar and save 105 calories. Try these other healthy add-ins, too.21) Bike to work Get pedaling to burn 500 calories an hour. More

  • 163 Shares179 Views

    in Wellness

    Gyms are Re-Opening. Here are 7 Things To Check Before You Go Back

    As of May 20, all 50 states have started to loosen shutdown restrictions to some degree. For a lot of cities, the first wave of re-opening includes gyms, CrossFit boxes, climbing centers, and the like. Now, it’s easy to say your best strategy to stay safe is continuing to sweat outside or in your living […] More