Buy Good Headphones?

Are you willing to spend more than $9 on good headphones?

Then according to thewirecutter.com, you'll find something better than the earbuds packed in with your phone. While there are pricier options for the true audiophile, you can pick up great budget picks for around $10, solid improvements for around $30, and excellent choices for $100, depending on your particular need.

Good earbuds

Pros: Use them if you find traditional headphones uncomfortable, or if you wear glasses. They're lightweight, portable, inexpensive, and do a decent job blocking outside noise Cons: Earbuds get thrown around—they'll likely end up damaged or lost. Tips: Make sure what you buy comes with different sized tips so you can fit them comfortably in your ears. Recommended: Panasonic RP-TCM125-K ($13), RHA MA150 ($13), and Sony MDR-EX37B ($18).

Good headphones for running or workouts

Pros: These should be built to stay put during intense movement, and constructed to be sweat-resistant. Cons: They get thrown around, so don't make a huge investment. However, it might be worth paying for a pair that fit better or are more durable, even if the sound quality is similar to cheaper models. Tips: Try to find out if the headphones won't slip, and if they pass a stress test. You can't always depend on the packaging. Recommended: Yurbuds Ironman Inspire Duros ($40) and Adidas OCX 685i Sennheiser Sports Earphones ($54).

Best over-ear headphones

Pros: Feels good on your head and ears for long periods of time. Higher-end models are built to last—designed more for an at-home listening experience than a workout. Cons: Less likely to block ambient sound, so they're best in a quiet space. Tips: Try these on at a store before you order—they should feel comfortable and sturdy. Recommended: Koss KSC75 ($17), Grado Prestige Series SR-60i ($79), and Sony MDR7506 ($85).

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Figure Your Protein Needs for Dieting

Athletes have special dietary needs, particularly when they want to lose weight. To maintain performance, athletes in training need extra calories in their diets — especially carbohydrates and protein.

Like your carbohydrate needs, your protein needs are calculated based on your weight and your level of physical activity. Endurance exercise increases protein and carbohydrate requirements. Building muscle takes added protein, too. And because one of the goals of weight loss for athletes is increasing muscle mass, eating extra protein is recommended for athletes who diet.

The following lays it all out for you. Notice there is no separate recommendation for maintainingmuscle. Nor is there a recommendation for protein higher than 1 gram per pound of body weight because there is no proven benefit that higher levels enhance muscle building — despite recommendations and testimonials dispensed in the locker room.

Muscle building takes adequate protein plus adequate calories.

Protein Needs for Athletes

Activity Level	Grams of Protein per Pound per Day
Recreational adult (noncompeting)	0.5 to 0.75
Competitive athlete	0.6 to 0.9
Muscle building	0.7 to 0.9
Weight loss	0.7 to 1.0

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Mastering Balance?

Warrior at the Wall

This posture strengthens the legs, arms, and shoulders and stretches the thighs and the hips. As with the other one-leg balancing poses, this posture enhances focus and concentration.

1. Stand tall with your feet hip width apart, facing a blank wall about three feet away.

2. As you exhale, bend forward from the hips and extend your arms forward until your fingertips are touching the wall.

Adjust yourself so that your legs are perpendicular and your torso and arms are parallel with the floor.

3. As you inhale, raise your left leg back and up until it's parallel to the floor.

4. Stay in Step 3 for 6 to 8 breaths; then repeat with the opposite leg.

Balancing Cat

This strengthens the muscles along the spine, the arms, and the shoulders, and it opens the hips. The posture also enhances focus and concentration and also builds confidence.

1. Beginning on your hands and knees, position your hands directly under your shoulders, palms spread on the floor, with your knees directly under your hips.

Straighten your arms, but don't lock your elbows.

2. As you exhale, slide your right hand forward and your left leg back, keeping your hand and your toes on the floor.

3. As you inhale, raise your right arm and left leg to a comfortable height, or as high as is possible for you.

4. Stay in Step 3 for 6 to 8 breaths, and then repeat with opposite pairs (left arm and right leg).

The Tree

The tree posture strengthens the legs, arms, and shoulders, and relaxes and loosens up the hips and groin. The posture, like the other one-leg balancing poses, enhances focus and concentration and produces a calming effect on the body and mind.

1. Stand tall with your feet hip width apart.

2. As you exhale, bend your left knee and place the sole of your left foot, toes pointing down, on the inside of your right leg between your knee and your groin.

3. As you inhale, bring your arms over your head and join your palms together.

4. Soften the arms and focus on a spot 6 to 8 feet in front of you on the floor.

5. Stay in Step 4 for 6 to 8 breaths and then repeat with the opposite leg.

In the classical version of this posture, the arms are straight and the chin rests on the chest.

The Karate Kid

The karate kid strengthens the legs, arms and shoulders, and opens the hips. As with the other one-leg balancing postures, the karate kid enhances focus and concentration.

1. Stand tall with your feet hip width apart.

2. As you inhale, raise your arms out to the sides parallel to the line of your shoulders (and the floor) so that they form a "T" with the torso.

3. Steady yourself and focus on a spot on the floor 10 to 12 feet in front of you.

4. As you exhale, bend your left knee, raising it toward your chest.

Keep your right leg straight.

5. Stay in Step 4 for 6 to 8 breaths; then repeat with the right knee.

Standing Heel-to-Buttock

This posture strengthens the legs, arms, and shoulders, and stretches the thighs.

1. Stand tall with your feet hip width apart.

2. As you inhale, raise your right arm forward and overhead.

3. Steady yourself and focus on a spot on the floor 10 to 12 feet in front of you.

4. As you exhale, bend your left knee and bring your left heel toward the left buttock, keeping the right leg straight.

Grasp the left ankle with the left hand.

5. Stay in Step 4 for 6 to 8 breaths; then repeat with the right foot.

Scorpion

The scorpion posture strengthens the shoulders, improves the flexibility of the hips, legs, and shoulders.

1. While on your hands and knees, place your hands directly under your shoulders, palms spread on the floor, and knees directly under your hips.

Straighten your arms, but don't lock your elbows.

2. Place your right forearm on the floor, right hand just behind the left wrist.

Reach behind you with your left hand, twisting the torso slightly to the left, and grab your right ankle.

3. As you inhale, lift your right knee off the floor, raise your chest until it is parallel to the floor, and look up.

Find a comfortable height for your chest and raised leg, Steady yourself by pressing your right forearm and thumb on the floor.

4. Stay in Step 3 for 6 to 8 breaths, and then repeat on the opposite side (left forearm and left foot).

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Make Flowers Last Longer: 8 Pro Tricks

Soda

Don't throw away those last drops of soda! Pour about 1/4 cup into the water in a vase full of cut flowers. The sugar in the soda will make the blossoms last longer. Note: If you have a clear vase and want the water to remain clear, use a clear soda, like Sprite or 7-Up. 

Hair Spray

Just as it preserves your hairstyle, a spritz of hair spray can help your cut flowers look fresh longer. Stand a foot away from the bouquet and give them a quick spray, just on the undersides of the leaves and petals.

Apple Cider Vinegar

Everyone likes to keep cut flowers around as long as possible, and there are several good methods. One way is to mix 2 tablespoons apple cider vinegar and 2 tablespoons sugar with the vase water before adding the flowers. Be sure to change the water (with more vinegar and sugar, of course) every few days to enhance your flowers' longevity.

Vodka

The secret to keeping cut flowers looking good as long as possible is to minimize the growth of bacteria in the water and to provide nourishment to replace what the flower would have gotten had it not been cut. Add a few drops of vodka (or any clear spirit) to the vase water for antibacterial action along with 1 teaspoon sugar. Change the water every other day, refreshing the vodka and sugar each time.

Aspirin

It's a tried-and-true way to keep roses and other cut flowers fresh longer: Put a crushed aspirin in the water before adding your flowers. Also, don't forget to change the vase water every few days.

Bleach

Freshly cut flowers will last longer if you add 1/4 teaspoon bleach per quart (1 liter) of vase water. Another popular recipe calls for 3 drops bleach and 1 teaspoon sugar in 1 quart (1 liter) water. This will also keep the water from getting cloudy and inhibit the growth of bacteria.

Coins

Your posies and other cut flowers will last longer if you add a copper penny and a cube of sugar to the vase water. The copper in pennies is thought to act like an acidifier, which prevents the growth of bacteria.

Sugar

Make your own preservative to keep cut flowers fresh longer. Dissolve 3 tablespoons sugar and 2 tablespoons white vinegar per quart (liter) of warm water. When you fill the vase, make sure the cut stems are covered by 3-4 inches (7-10 centimeters) of the prepared water. The sugar nourishes the plants, while the vinegar inhibits bacterial growth. You'll be surprised

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Weight Loss Tips

Drink Warm Water

Most of us prefer drinking cold water over the warm varietal, but if you're looking to lose weight, you might want to rethink your beverage temperature. 

Warm water has been shown to make you feel fuller faster so that you in turn, don't eat as much. 

If you can't fathom warm water, try adding an herbal tea bag to give it a little flavor. 

Watch Less TV

Most of us know that we eat more (and consume more calories) if we eat our meals while we are distracted (watching TV, on the computer, reading, etc.). But this idea of watching TV goes beyond watching while eating. Watching less TV in general helps you lose weight...because you burn more calories! 

You burn more calories sleeping than you do watching TV so...read, go for a walk or go to bed instead of watching TV for hours on end. 

Don't Eat in PJ's

This is a depressing one for me as I'm the kind of person who changes into "comfy"  the minute I walk in the door.

Studies have shown that we eat and snack more if we're wearing loose (and elastic!) clothes. 

My compromise? Choose tighter clothing (like leggings, yoga pants and tank tops) so that you can be comfortable but still feel your waist. 

Eat More Bacteria

Bacteria plays a big role in our metabolism and appetite, so some think that by increasing the amount of probiotic-rich foods you eat (aka bacteria) you'll be able to lose weight without cutting calories. 

The only research is anecdotal so far and while I'm a huge proponent of good bacteria balance, I'm not sure it will help you lose weight. 

Add Some Spice

Recent studies have shown that when you consume foods that are spicy, specifically cayenne pepper, your metabolism increases. 

After the pepper was consumed, less calories were taken in at the next meal and its also been shown to slow the growth of fat cells. 

It's time to start adding more spice!

Drink Wine

Obviously, I saved the best for last! For reasons that researches don't completely understand, women who drink one or two glasses of wine a day put on fewer pounds than those who don't. 

Those who sipped wine, took in fewer calories but be sure you don't go over two glasses (servings really, which is 5 oz) or you'll inevitably take in more calories than you want. 

Love Is?

Artists and storytellers devote much time to showing the wondrous powers of love. And it seems that scientists are also attuned to studying love, and through such studies they’ve made an interesting discovery: love may shield you—at least partially—against pain because of the feelings of safety it provides.

In the new study published in the Proceedings of the National Academy of Science, psychologist Naomi Eisenberger of the University of California, Los Angeles and her research team investigated how women in long-term relationships respond to pain while viewing pictures of their partners. The researchers scanned the women’s brains with an fMRI while jolting them with stinging shocks. As they were zapped, the women looked at photographs of their partners, strangers, or unrelated objects (like chairs). The researchers put a 20-point pain scale on the different images, and asked the 17 women to rate their pain after each shock.

As the researchers expected from their previous research, the women claimed less pain when they looked at pictures of their partners (their pain ratings for strangers and objects were roughly the same). The team checked these ratings against the fMRI scans, and saw that they correlated with activity in brain regions associated with pain.

But they also noticed that partner images elicited responses in the women’sventromedial prefrontal cortex, a region of the brain that’s been associated with feelings of safety—the greater the brain response, the lower the pain. Moreover, this brain region was more active in the women who have been in their relationship longer and perceived greater support from their partner.

Eisenberger stresses that these results should extend to men as well. “People might speculate that women would be more sensitive, but these processes are just as critical to men,” she told Wired.

But don’t worry if you’re new to the relationship game; you won’t have to wait to use your passion as Ibuprofen. Past research showed that young love lights up the reward system in your brain, which can also reduce pain.

The moral of the story: Next time you visit the dentist, make you bring along a picture of your honey-boo.

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How To Make Your Relationships Stronger

How To Make Your Relationships Stronger

When I was a mama of three very tiny, very messy, very beautiful rug rats, we had days that went on for lifetimes. My husband, Craig, left at six o’clock every morning. As I watched his showered, ironed self leave the house, I felt incredibly blessed and thrilled to have so much time alone with my babies—and incredibly terrified and bitter to have so much time alone with my babies.

When Craig returned each evening at six o’clock (he actually returned at 5:50 but took a stunningly long time to get the mail), he would walk through the door, smile, and say, “So! How was your day?”

This question was like a spotlight pointed directly at the chasm between his experience of a “day” and my experience of a “day.” How was my day?

The question would linger in the air while I stared at Craig as the baby shoved her hand in my mouth while the oldest screamed, “Mommy, I need help!” and the middle one cried in the corner because I never, ever, ever let her drink the dishwasher detergent (“Not even once, Mommy!”). I’d look down at my spaghetti-stained pajama top, unwashed hair, and gorgeous baby on my hip. My eyes would pause to notice the toys peppering the floor and the kids’ stunning new art on the fridge. And I’d want to say:

How was my day? Today has been a lifetime. There were moments when my heart was so full, I thought I might explode, and there were other moments when my senses were under such intense assault that I was certain I’d explode. I was both lonely and desperate to be alone. I was simultaneously bored out of my skull and overwhelmed with so much to do. Today was too much and not enough. It was loud and silent. It was brutal and beautiful. I was at my very best today and then, just a moment later, at my very worst. Husband, when your day is totally dependent on the moods and needs and schedules of tiny, messy, beautiful rug rats, your day is all these things and none of these things, sometimes within the same three-minute period. But this is not a complaint. Don’t try to fix it. I wouldn’t have my day any other way.

But I’d be too tired to say all of that. So I’d smile and say, “Fine.” But I’d be a little sad because love is about being seen and known, and I wasn’t being seen or known. It made me feel lonely.

So we went to therapy.

There we learned to ask each other better questions. If we really want to know our people, we need to ask questions that convey “I’m not just checking the box here. I really care what you have to say and how you feel.” If we don’t want throwaway answers, we can’t ask throwaway questions. A caring question is a key that will unlock a room inside the person you love. So Craig and I don’t ask “How was your day?” anymore.

After a few years of practicing intimate question asking, we now find ourselves asking each other questions like these:

• When did you feel loved today?

• When did you feel lonely?

• What did I do today that made you feel appreciated?

• What did I say that made you feel unnoticed?

• What can I do to help you right now?

I know. Weird at first. But not after a while. Not any weirder than asking the same empty questions that elicit the same empty answers. Now when our kids get home from school, we don’t say, “How was your day?” Because they don’t know. Their day was lots of things.

Instead we ask:

• How did you feel during your spelling test in English class?

• What did you say to the new girl when you all went out to recess?

• Did you feel lonely at all today?

• Were there any times you felt proud of yourself today?

And I never ask my friends, “How are you?” Because they don’t know either. Instead I ask:

• How is your mom’s chemo going?

• How’d that conference with Ben’s teacher turn out?

• What’s going really well with work right now?

Questions are like gifts. It’s the thought behind them that the receiver feels. Love is specific. The more attention and time you give to your questions, the more beautiful the answers become.

Life is a conversation. Make it a good one.

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