Category: Lifestyle

So you’ve decided to take up running. You’ve heard that it is an excellent way to strengthen your lungs and heart. You know it is a great way to lose weight and lower blood pressure. You’ve even learned that it can help relieve stress and combat depression too, so you’re ready to give it a try.
Congratulations, you’ve just taken your first step towards a healthier lifestyle.
Before you get too serious about your new workout routine however you should consider buying a proper pair of running shoes. Not only will a good pair of shoes help you ease into the sport, they can also help prevent injury and make those first training miles much less difficult. Shopping for a pair of running shoes can be surprisingly stressful however, as there are so many options to choose from these days.
Do you want a lightweight minimalist shoe, or something sturdier and more robust? Should you go with a dedicated running shoe, or one that is meant for cross training? There are so many things to consider that it can be overwhelming at times, especially for beginners.
But don’t fret too much. While there are plenty of things to think about when selecting the proper footwear, it isn’t as complicated as it seems. With a little knowledge and understanding, you can quickly and easily find a pair of running shoes that are right for you. Here are some tips to help you pick the best pair for your needs, both now and moving forward.
Find the Right Fit
With running shoes finding the right fit is the key to comfort.
They should be snug in the heel but still provide a minimal amount of movement. The upper portion of the shoe should not be tight in any way or it could generate hot spots that can lead to chafing or blisters. Running footwear should be wide enough so that the foot isn’t cramped or constrained, and it should have enough length to accommodate some natural swelling of the feet as you run. If any of these aspects of the shoe don’t feel right on your feet, you probably won’t enjoy running in them.
Try on Lots of Different Shoes
When you go to the store to buy your shoes be sure to try on lots of different pairs, even if you think you know exactly which ones you want.
This gives you the opportunity to experience just how different models of footwear, from different manufacturers, actually feel on your feet. You might be surprised to learn that one company makes shoes that feel much better on your feet than others for instance. Or that a brand you thought you really liked doesn’t feel as good as you had originally hoped. Subtle differences in fit and comfort can become very evident when you’re trying on multiple pairs of shoes in a short period of time. Take advantage of the opportunity and try as many as you can.
Wear Your Running Socks to the Store
To ensure you’re getting a proper fit in your new running shoes, be sure to wear the socks that you intend to run in when you go to the store. Having the right socks on while shopping will help you to avoid any surprises when go home and head out for your first run in those spiffy new kicks.
Visit a Running Specialty Shop
While big-box sporting good stores may offer lower prices, you’ll also get less personal attention too. When you start shopping for running shoes, drop by a smaller shop that specializes in meeting the needs of runners. Not only will the staff be more knowledgeable, chances are they’ll be more willing to take the time to help you find the right shoes as well. They may even have special equipment that can measure your foot and analyze your running style, which can provide invaluable insights into your specific needs.
Don’t Buy Based on Looks
Running shoe companies put a great deal of thought into the design of their products, and as a result they can often look really great. But don’t ever buy a pair of shoes based on just how nice they look, unless they also happen to feel great on your feet too. Running shoes often come in bright, sometimes garish, colors as well, which can be a bit off putting at first. But once you realize that comfort takes center stage over looks, you’ll learn that it is much better to feel good out on the road than to look good.
Take Them For a Test Run
Before you decide you’re ready to buy, ask the store clerk if it is okay to take the shoes for a short test run. You’ll be surprised how quickly you’ll be able to tell if they are the right shoes for you simply by taking a lap around the block. You wouldn’t buy a car without taking it for a test drive first, and the same logic applies to your running shoes too.
Trust Your Feet
Ultimately you will learn to trust your feet.
They’ll know when your shoes feel right and when something is off. Often times it is just a matter of trial and error when it comes to selecting the proper running shoes, but once you discover the ones that are right for you, it will almost feel like they are custom made for your feet. When you do find that particular shoe, it isn’t a bad idea to buy a couple of pairs. Manufacturers change their line-up regularly, and sometimes they’ll eliminate a certain model or radically change its design.
Having the proper footwear will help keep your feet comfortable and happy while you’re first getting started running, which is why it is so important to take your time in finding just the right shoe to fit your personal needs. The right shoe could literally be the difference in whether or not you actually enjoy your workouts and start adopting a running lifestyle.

Not-so-secret confession: I’m a makeup junkie, and I’ve tried everything.
I know the best shades of pink/red/coral/nude lipstick, which tinted moisturizers have the best texture, and what primers actually extend the wear of your foundation — while also providing that ultra-radiant glow we all covet.
And I don’t discriminate. My makeup drawer houses favorites from Revlon, NARS, CoverFX, Smashbox, Laura Mercier, Neutrogena, Dior and more. If a $7 drugstore product is better than a $50 cult classic, I’ll rock it proudly — and it generally takes a lot to shake me out of my tried-and-true standbys, and get me on board a trend bandwagon.
Which is why my initial reaction to trendy serum foundation was so unusual. I smoothed Dior Diorskin Nude Air onto my face and had a “WHOA” moment.
I immediately shot off a text to my beauty-obsessed bestie. “Oh, gosh,” I gushed. “This. Serum. Foundation! I’m a goner. I’m never going back.”
While I still rock tinted moisturizer and oil-free foundation to save my skin, for special occasions, serum foundation is my jam. In case you’re unfamiliar with this latest cosmetic incarnation, here’s how to wear it, which type to choose, and the general 4-1-1:
Serum foundations looks like just like a clear serum; many come in glass bottles with liquid droppers. These gems are generally oil and silicone-centered formulas instead of the watery or powdery creations. “It appears like serum, just with coverage,” says celebrity makeup artist Marni Burton. “AKA, it’s a different texture than other foundations.” With application, the effect is liquidy smooth color that glides on, as the oil melts into skin and blurs imperfections.
Perhaps the best part of the whole serum-foundation deal is how you apply it: In my opinion, literally, it’s the only thing you need. Great formulas are long lasting, and do not require setting powder. You don’t need other tools or products for complexion correction.
“It’s important to use on bare skin for a smooth finish, as prepping your skin with moisturizer under can make it look streaky,” Burton says. ” It can be applied quickly with fingers, instead of a brush, and your skin still looks lifted.”
One step, and that’s it. A little goes a long way for coverage and glow.
The one drawback — there’s always one, right? — is that serum foundation can clog pores, cause breakouts or irritate sensitive skin types, especially if it’s oil-based. This is why these products are in my rotation, and I don’t necessarily use them everyday; while I love them, I don’t love acne flare-ups…
There are a lot of serum foundations popping up, from drugstore finds to pricier options. Burton says her go-to is Yves Saint Laurent Youth Liberator Serum Foundation. I’d also highly recommend Dior Diorskin Nude Air, if money is no object or you’re okay with the occasional cosmetic splurge.
If you’re on a budget, try Maybelline Dream Wonder Fluid-Touch Foundation for a look that’s more matte, or L’Oreal’s Visible Lift Serum Absolute Foundation for extra hydration and easy blending.
A final hint?
Along with my serum foundation, I like to add a natural pop of color to the apples cheeks with a liquid cheek stain. Try Dior Cheek & Lip Glow or Benefit Benetint for complete, smooth complexion perfection.

It’s the season of sandals and bare feet. I love summer and usually count down the days until I’m able to start wearing my favorite sandals and flip flops. After months of hiding my tootsies in boots and sneakers, they don’t always look their best.

Dry, cracked heels along with yellowing nails don’t exactly look great. What should you do? I’ve seen the socks with sandals routine. That’s not the solution. I have my own routine for getting my feet sandal ready and I’m happy to share it with you.

Say Goodbye to Old Polish

I’m not sure why, but I still like to polish my toenails now and again during the winter months. I’m the only one who sees them, but it makes me feel good anyway. The only problem is I’m bad to leave the polish on longer than I should.

Start your summer prep by removing any left over polish. You want clean nails for the next steps.

Pamper with a Soak

Find a comfortable place to soak your feet. I love this step best because it’s so relaxing. It’s easy to just sit back, enjoy the warm water, and read a book.

Start by quickly washing your feet with your regular body wash, especially if you’ve had them in shoes all day.

Fill a small tub or basin with warm water. Don’t use hot or you’ll dry your feet out. I add a little baking soda and a few drops tea tree oil to mine. Pick whatever essential oil you like best. After the initial summer prep soak, I usually use lavender.

I use tea tree oil to help whiten my nails and fight off any bacteria in case the yellowing is from a mild fungal infection. Essential lemon oil works well for whitening nails too.

Shut out any distractions and soak your feet for 15-30 minutes. If the water starts getting cold, you’re all done. Gently dry your feet with a soft towel and you’re all ready for the next step.

Scrub Away Dry Skin

A soak doesn’t rid you of dry, flaky skin on your feet. I highly recommend exfoliating your feet as soon as you finish soaking them. This makes it much easier to scrub away dry skin without hurting your feet.

Use a pumice stone or your favorite foot scrub. I sometimes use a mixture of sugar and olive oil. It exfoliates well and moisturizes.

Don’t scrub until your feet bleed! Give your feet a break if there’s still dry skin left. Wait several days and repeat the process. You don’t have to make them perfect in a single day.

Soothe and Moisturize

Still have some dry spots or calluses left? This step helps with that. Rinse any foot scrub away completely and pat dry your feet. Left over residue could dry out your feet and you definitely don’t want that.

Apply a thick layer of moisturizer on your feet. I prefer shea butter or a Vitamin E based cream. Thicker moisturizers are ideal for your feet. Ideally, you should moisturize every single day. Trust me when I say your feet will love you for it.

Take your time and massage the moisturizer into your feet. I usually spend several minutes indulging myself in a much needed foot massage. Put on a pair of thick cotton socks to lock in the moisture. You can leave the socks on all night or just for an hour or two.

Did I mention you should probably do all of this right before bed? You’ll probably be so relaxed that you’ll be ready to fall asleep as soon as you’re done.

Tackle Your Toenails

Your feet look and feel amazing, but your toes aren’t quite as pretty. I always like to put on some music and sing along while I give myself a nice at home pedicure.

Lay out all your tools so you don’t have to keep getting up and down during the process. Get an emery board, cuticle oil, cuticle stick or cutters and nail buffer. If you can find one, I love using those four sided nail tools that file edges, smooth ridges, buff nails and shine them.

You’re supposed to start by shaping your nails, but I always do my cuticles first. Apply some cuticle oil and let it sit according to the package’s directions. This softens your cuticles so it doesn’t hurt to push them down or cut away the excess. Wash off the cuticle oil before proceeding. If your cuticles aren’t a problem, skip this step.

I know you’ve always been told to shape your nails with rounded edges, but don’t follow this advice for toenails. I’ve made this tragic mistake and had the painful ingrown nails to prove it doesn’t work.

Trim your toenails to your desired length and file the edges into a square shape. I round the edges slightly just so they’re not sharp.

Next, buff away ridges and any stains with a nail buffer. I love using the ridge and buff sections on the four way file. Spend at least 10 seconds per nail. If you’re like me, you might need another 10 seconds on your big toes.

If you’re not planning to polish your nails right away, use the shine section of the four way tool or a nail shine buffer next. It works the same way as the regular buffing step. I like the natural shine it gives my nails. It’s like you have clear polish on them. Try it sometime and I guarantee you’ll love it.

Add Some Color

It’s not just the season of sandals. It’s the season of expressive toenails. There’s no socks to hide your feet during the summer. Get out your brightest polish and have fun.

I know you just want to get down to business, but don’t forget one extremely important step. Apply a base coat first. It only takes a few extra minutes and it helps prevent yellowing or staining from darker polishes.

Apply two coats of your favorite color. Let it dry completely between steps. I find it’s a great time to catch up on my way too full DVR.

Finish off your nails with a protective topcoat. I use a shimmery topcoat on mine to add that extra bit of sparkle.

Don’t forget you don’t have to just paint your nails. I love checking out ideas on Pinterest before I start. They don’t always turn out perfectly, but I’ve had some incredible results after a little trial and error.

Maintaining the Look

I see far too many women start hiding their feet about half way through the summer season. Why? They forgot to maintain their feet. I wish it was a one-time deal too, but it takes work to have cute feet the entire season.

Start by moisturizing your feet every night. If you’re going to wear sandals or go barefoot outside, apply moisturizer with SPF 15 or higher before you go out. I’ve had burnt toes and it’s not pleasant.

Finally, treat yourself to a foot soak along with the exfoliation and massage once a week. We all need this little bit of pampering, not just for our feet, but to reduce stress.

My feet are all ready for their summer debut. Are yours?

Pregnancy was by far the absolute best time of my life but also among the scariest times, as I often found myself bombarded with a boatload of conflicting information and advice on what I should and should not eat and drink.
In fact, during my second trimester I learned how failing to drink enough water could result in dirty amniotic fluid and that eating peanut butter would actually cause my child to have nut allergies.
Does this sound as ridiculous to you as it did to me?
Still, while many delusions behind pregnancy nutrition-related dos and don’ts are based on such superstitions and old wives’ tales, some are more concrete, having a bit of truth surrounding them. This holds especially true in the case of long-held beliefs and perspectives about whether or not consumption of things like coffee and alcohol, or sushi and raw fish should be restricted during pregnancy. Nonetheless, as a scientist, I’ve remained a skeptic.
Given that these foods and beverages were regular staples in my prenatal diet, I’d be remiss if I didn’t share my personal insights along with the real truths and common misconceptions that surround them.
When it comes to healthy eating and good nutrition in general, I believe in moderation, not elimination.
As an American, I’ve always found it interesting how we possess all the “rules” and guidelines pertaining to good nutrition and living well, yet we’re still among the heaviest, sickest, and most stressed people worldwide. On the flip side, the many Europeans who smoke in moderation, drink in moderation, and have diets largely comprised of saturated fat are relatively leaner, much healthier, and arguably happier than us here in the states.
European women also tend to be more liberal when it comes to the ways in which they eat and drink during pregnancy but remarkably the rates of premature birth, infant mortality, and birth defects in Europe are substantially lower than those in the United States.
My viewpoint has been further cultivated by my status as an “oops baby”. I was born to a mother who regularly consumed wine, whiskey, and malt liquor while pregnant, primarily due to the fact that she was totally unaware of my presence in her womb until the end of her second trimester. Still, I have an extremely high IQ and was the first of her children to attend college and ultimately receive a PhD.
As a scientist this is especially fascinating to me now given the fact that longitudinal studies conducted in the United Kingdom continue to show that children born to light drinkers possess higher cognitive scores and, interestingly, lower rates of hyperactivity compared with those born to abstainers.
Certainly I didn’t share that tidbit of information to encourage alcohol consumption among pregnant women. I’m simply driving home the point that a mere glass of wine a few days a week is unlikely to pose a major health threat to your unborn baby. In fact, after years and years of research, I haven’t been able to spot a single convincing study pertaining to the risks of such low alcohol consumption.
Nevertheless, the general take of the United States Centers for Disease Control and Prevention is simple and firm: “There is no known safe amount of alcohol to drink while pregnant. There is also no safe time during pregnancy to drink and no safe kind of alcohol”. The World Health Organization and numerous international governing bodies share similar sentiments.
The conservative stance is in many ways warranted and completely justified as alcohol does, in fact, cross a woman’s placenta freely making it easier to enter the embryo or fetus through the umbilical cord. Further, excessive prenatal alcohol consumption has been linked to various physical and mental birth defects.
However, we’re talking about a whole lot of alcohol here–Somewhere in the ballpark of 4 or more drinks in a single sitting. This is way more than the occasional 4 to 5-ounce serving of wine reported by a large majority of women who drink alcohol while pregnant.
In the absence of compelling data pertaining to the inherent risks or potential side effects of light alcohol intake during pregnancy, the choice of whether or not to partake in a glass of wine from time to time is, in my opinion, a personal decision.
This very same notion of choice can and should be applied to moderate coffee drinking in pregnancy.
Indeed, similar to alcohol there are countless myths and misconceptions surrounding the risks of prenatal coffee consumption, many of which are driven by misrepresentations of a handful of studies highlighting correlations between high caffeine intake and miscarriage amongst expecting mothers.
Sure, coffee is rich in caffeine but it also houses large amounts of antioxidants and other beneficial nutrients known to promote overall good health. Interestingly, women who drink coffee to the tune of 12-16 ounces a day have been shown to exhibit substantially lower levels of depression and depressive symptoms, which are actually quite common in pregnancy.
Nevertheless, if you’re truly concerned about the potential risks of taking in too much caffeine during pregnancy, consider limiting your daily intake to 12 ounces or less. This is what’s actually recommended by the American College of Obstetricians and Gynecologists and, once more, it’s your decision!
Personally, I’m of the school of thought where taking care of yourself and prioritizing your needs and happiness is of the utmost importance when it comes to the health of your unborn baby. For some women, this may be as simple as enjoying a cup (or two) of coffee in the morning or a glass of wine at night. For others, an occasional meal of sushi or raw fish might fit the bill.
But once again, despite the fact that sushi and raw fish are regularly included as part of a healthy pregnancy diet among the Japanese population, such cuisine remains “mythicized” here in America and, therefore, at the top of the “Foods to Avoid When You’re Pregnant” list.
Now, as I’ve already mentioned, there’s always an element of truth behind every myth. In the case of sushi and raw fish, mercury levels are the real issue. Excessive mercury exposure is generally toxic to anyone but especially dangerous among pregnant women. However, unbeknownst to many, whether raw or cooked, all seafood is contaminated with some level of mercury.
It’s not at all necessary for women to avoid sushi or raw fish during pregnancy. It is however necessary for pregnant women (and people in general) to avoid seafood sources housing toxic levels of mercury among which include shark, marlin, tilefish, swordfish, and king mackerel. That’s it!
Like all forms of seafood, moderate amounts of sushi and raw fish can be quite beneficial for pregnant women, as they are excellent sources of high-quality protein, vitamin B12, and potent antioxidants like selenium. Some varieties like salmon also house large quantities of vitamin D and docosahexaenoic acid (DHA), an omega-3 fatty acid that greatly supports healthy brain and eye development in infants.
Once again, moderation is key here. As holds true for virtually any and all foods, adverse health complications and effects can arise when too much is consumed too often.
So hopefully I’ve provided some valuable insights about the importance of considering this idea of “moderation” and personal choice, particularly when it comes to addressing the many misconceptions and misperceptions behind pregnancy-related food restrictions and presumed risks. In the end, every woman is different and every pregnancy is even more distinct.
Better to arm yourself with the real facts and use them to preferentially guide your desired eating behaviors as opposed to hanging on the beliefs, thoughts, and perspectives of others.

For most of my life, I wasn’t very particular about what kind of soap or shampoo I used. I would just buy whatever was relatively cheap and easy to find. That meant I usually bought something that was neon blue with some made-up manly scent like “Buffalo Stampede” or “Touchdown.”

That changed when I heard about a company called Every Man Jack. Several men’s magazines and sites recommended the company’s products, so I decided to order a few.

Ritch Viola started Every Man Jack in California, and EMJ products started to appear on shelves around 2007. EMJ offers a modest selection of body washes, shampoos, deodorants, shaving creams, face washes, and lotions marketed toward men. However, the company’s ethical practices and dedication to quality are what piqued my interest.

EMJ products do not contain dyes, parabens (basically preservatives), sodium lauryl sulfate (found in most commercial soaps and shampoos), phthalates, or tallow, and they’re never tested on animals.

I ordered EMJ’s new eucalyptus mint body wash, signature mint shampoo, and unscented shaving cream. They’re products I felt good about buying, which is more than I can say about picking up a bottle of “Buffalo Stampede.”

I ordered from the company’s website, but you can usually find EMJ products at Target, Walgreens, Whole Foods, and Hy-Vee. No product costs more than $8, so they’re fairly affordable.

That’s all well and good, but how did they work?

Amazing!

The first thing I noticed about the shampoo and body wash was the color, or lack thereof. After being conditioned to expect bright blue and green soap and shampoo, it was refreshing to see something that wasn’t dyed. The consistencies of both feel a little thinner than most mass-produced products, but I can’t argue with the results.

The signature mint shampoo is very invigorating and didn’t dry out my hair. I’ve had problems with that in the past because I have very thin, straight hair. Some shampoos are just too harsh, but EMJ left my hair feeling silky smooth.

The eucalyptus mint body wash worked equally well. It didn’t dry out my skin, and it smells amazing. It’s fresh (but masculine) and long lasting (but not overpowering). If eucalyptus mint isn’t your jam, sandalwood, cedarwood, and citrus scents are also available.

My girlfriend liked both products too: “Your hair’s soft, and you smell good.”

The last product I tested was the unscented shaving cream. Until recently, I always bought whatever shaving gel was cheapest. EMJ taught me the error of my ways.

If you have sensitive skin or if your facial hair comes in thick, like mine, shave gels aren’t doing you any favors. The alcohol and other chemicals in the gel can dry out your skin, making for an uncomfortable shave.

The shaving cream, which has a consistency akin to lotion, made my shave much easier. It was so smooth I didn’t have to use any post-shave balm or lotion, the way I always had to with shave gel.

Overall, I wholeheartedly recommend EMJ to any guy looking for personal hygiene products that work and are made responsibly. Try EMJ once and you’ll never go back.

When I was a kid I wanted to be an astronaut. How cool that would have been! I had this fantasy that floating around in zero gravity would be the supreme experience. Well, I never made it to being an astronaut, but I did get to experience zero gravity—or at least the next best thing to it: a floating tank.

It all started when I read the ad offered by a new spa opening in my town. “Being in a float tank is like relaxing in outer space” I was intrigued—could this be my childhood dream come true?

I was as excited as I was scared about trying it. One reason is that they weren’t always called flotation tanks. In the beginning they had the ominous term: “sensory deprivation tanks” and there were all kinds of fears and superstitions about what would happen if you jumped into a tank that stripped away your senses.

Part of the mystery came from the fact that the inventor was neuroscientist and psychoanalyst John Lily. In 1954 he began experimenting with these tanks as a way of locating and liberating the mind’s energy. He also conducted experiments using the tanks and LSD—a notoriously popular psychedelic drug back in the 1960s.

But the research and commercial uses for the tanks have been updated by researchers Peter Suedfeld and Roderick Borrie, and today their technique is called: “Restricted Environmental Stimulation Therapy” (REST). Their methods show the experience has value in meditation, relaxation, and alternative medicine.

So how does it work?

Imagine a tank about the length and width of a compact car and about the depth up to where the windows begin. It is filled with water less than half that—perhaps no more than the top rim of the tires. Then it is filled with warm salt water that is extremely buoyant. So buoyant that you could completely fall asleep face up and not sink—so there is NO chance of drowning. You shower beforehand and ease yourself into a front-loading door that lets you go in lengthwise, feet first. You close the door behind you and can use a small battery-operated light to get yourself situated. Once you’re all cozy you shut the light off—and well, then you float.

The salt water is the key. In the tank I use more than 1,000 pounds of salt solution are dissolved in the water. It is odd the first time you let go of the gravity thing. There is nothing supporting you and it is dark. The first thing I noticed about this state is that I became hyper-aware of my body. This was a nuanced feeling. As gravity loses its effect the little annoyances that come with being a sack of skin holding 206 bones also slips away.

Weightless, my body was pain-free, or at least allowed to be unencumbered by the burden of being weighed down. There is nothing that grounds you except the occasional slight bump into the side of the tank. Your body is suspended and the little pressures that we become immune to until we feel an ache all disappear.

However, the biggest surprise was what happened to my brain. It slipped into what could be called a flow state. Almost immediately–I lost track of time and my body. Whatever the worries of the day were melted away, and I was so in the present moment that the only sound was my rhythmic, almost hypnotic breathing. The combination of weightlessness, my brain going on autopilot, and my body on vacation conjured up a deep-deep smile.

Houston, we have lift-off.

The list of ailments that it’s supposed to help is nearly endless. Muscular aches, soreness, arthritis, fibromyalgia, and inflammation are the big ones that it purports to help. (I can vouch for all but the fibromyalgia—but only because I don’t have it.) There are studies on its use to enhance athletic performance, improve mood and even some serious scientific studies on helping individuals with attention deficit disorder and autism.

The costs and times you can buy range from $50 to $150 depending on if you do 30- or 90-minute sessions. For the experienced user you could buy packages and longer times, but if this is your first venture I’d recommend an hour so you can get the benefit of the experience. Thirty minutes is a nice sampler, but just get your feet wet (pun intended)—but an hour will give you a taste of the full experience. You’ll know the experience is over because the filtration pump kicks back on and the water begins to swirl around you. Time for reentry and another shower.

In doing some research for this article I came across an interesting fact that piqued my interest—so I’m passing it on. In 1980 both the Philadelphia Eagles and the Phillies began using floating tanks on a regular basis for their teams. After years of lackluster performance the Eagles won the NFC championship that year. The same year the Phillies won the World Series.

Chance? Who knows? But I find that kind of coincidence simply out of this world.

I recently read an article about Sleep Hangover that said that the reason we feel so totally wiped after sleeping in is because of our circadian rhythms and biological clock getting thrown off when we oversleep.  But, I don’t have to just have an extra-long night’s sleep to end up with sleep hangover, a long nap will do it just as well as what seems like a regular night’s sleep.

I remember as a kid I’d call this “Sunday Afternoon Nap Syndrome” because I’d often take a nap on Sunday afternoon and when my mom would wake me up I’d just feel totally wiped and like I could never fully wake up. Unfortunately, as I’ve gotten older I’ve found that I can end up feeling a “sleep hangover” without sleeping in, or taking a long nap. It seems that I can wake up feeling tired, achy, and like I can’t move regardless of the amount of sleep I actually get.

The last few weeks I’ve been using a Fitbit to track my sleep. Last night, despite being in bed for over 10 hours I slept less than seven, and when I woke up I didn’t feel like I could move, let alone get out of bed. I was groggy and out of it and I felt like I was fighting through a fog just to be conscious.

So, if sleep hangover is a real thing, and if it’s caused by getting too much sleep, as the Wired article seems to indicate, then why am I waking up with a sleep hangover regardless of whether I get seven hours or twelve?

According to Dr. Michael Breus it might be a result of waking up at the wrong time–in the middle of a REM cycle. We sleep in 90 minute cycles, taking about 30 minutes before we hit full REM sleep. So, napping just 10-20 minutes will keep us from hitting REM and allow us to wake feeling more refreshed. Otherwise, we need to make sure that we sleep for at least 90 minutes, or multiples of 90 minutes.

This explains a lot for me. I’ve always felt that I needed to sleep in three hour intervals (90 minutes times two). And, chances are that my mom woke me from those Sunday afternoon naps after an hour, not letting me complete the cycle.

Taking a look at my Fitbit I can see just how long I slept and in what intervals and last night my sleep was all over the place. I had one span of sleep that actually lasted a little more than 90 minutes, but all of the other sleep times were less than that.

What’s worse is that the last couple of hours I was in bed I was mostly awake, sleeping fitfully for about 30 minutes at a time. Just as my system was going into REM sleep I was waking up again.

What’s most interesting to me, though, is that there were seven spans, according to the Fitbit, when I was awake (or at least moving around) for up to thirty minutes at a time. I don’t remember being awake which means that I was either in one really fitful dream or I was just moving around in my sleep a lot. That would certainly explain not feeling rested.

I honestly don’t know how people who wake up to alarm clocks on a regular basis do it. How do you keep your alarm from interrupting your sleep right in the middle of a REM cycle? There are some new wearable devices out there that claim they will wake you during the end of a sleep cycle, ensuring that you wake up without that dreaded sleep hangover. I have no idea if they work, but now that I’ve learned that it could keep me from a sleep hangover, I’m certainly curious to find out.

The next time you wake up wondering about that whole “sleep hangover” thing, rest assured (pun intended) that sleep hangover is a very real thing, and that you are not alone. But, there are things you can do to avoid it like sleeping in 90 minute intervals, and taking shorter naps.

The vaccination debate reached a fever pitch in early 2015. When a measles outbreak hit Disneyland in December 2014, mainstream media and parents across the country were suddenly having conversations that are usually reserved for doctors’ offices, mommy groups, and internet blogs. The Most Magical Place on Earth combined with a highly contagious infection produced a perfect storm of parenting wars.

On one side, there are the doctors.

Generally, doctors base their medical opinions on science that has been tested, peer-reviewed, tested, and reviewed yet again. This science has been proven to be true to the best of current medical knowledge. On the doctors’ side are parents who believe this science, as they should.

According to the CDC, around 95 percent of kindergartners have gotten vaccines for preventable diseases, including the MMR vaccine for measles, mumps, and rubella. More than 90 percent get the vaccinations for polio, hepatitis B, and chickenpox. That means that most parents in the United States are vaccinating their kids which is great news.

On the other side, there are the “crunchy,” natural parents who insist that vaccines, particularly the MMR vaccine, bring a whole host of issues that aren’t worth the risk.

These parents tend to believe that vaccines cause autism, that vaccines are being hawked by scientific frauds working for the money-grubbing pharmaceutical industry, or that “vaccine injury” caused by any number of concerning ingredients is a real thing. 48 states allow religious exemptions and 20 states allow philosophical exemptions from vaccines. Around 5 percent of parents aren’t vaccinating at all, or those that do vaccinate late or don’t keep their children up-to-date with booster shots. Often, these parents have been misled by debunked studies and self-proclaimed doctors whose only degree is from the University of Google.

Also on the anti-vaccination side? Emotions. Really strong emotions.

Therein lies the crux of the dilemma: nothing can beat the emotions of a concerned parent. No matter how many medical facts and peer-reviewed studies are presented, an anti-vax parent will react emotionally and defensively. Often they point to “other science” as the reason for their beliefs. They tell everyone, “Just do your research”-as if a casual Google search for “natural science” blogs that enforce their views based on nothing substantial is the kind of quality research needed to justify the risks of not vaccinating their kids.

City-level, state-level, national, and global organizations of doctors and scientists agree that vaccination should be a foregone conclusion. Knowing that they are more knowledgeable about diseases, vaccines, and the latter’s efficacy on the former than I will ever be, I choose to believe them.

I choose to stand with science. I know I am not alone.

In spite of any political or socioeconomic differences, anyone who vaccinates their kids stands with this science. Many parents who vaccinate also already know about the debunked studies. We know that vaccines do not cause autism, we know that toxins caused by mercury and thimerosal aren’t a real thing, and we know that “big pharma” isn’t out to get us. We know that these are all a bunch of conspiracy theories that support the irresponsible risks of choosing not to inoculate children against diseases that should have been eradicated. We know this and we recognize the personal and societal risks of a population that doesn’t vaccinate against diseases that have maimed and killed millions of children.

Yet when we share these articles from reputable news sources, warnings from government agencies like the CDC, and even emotional appeals from other parents who have actually lost children to these diseases, anti-vax parents still argue their case against all reason. At times like these, it seems as though we aren’t breaking through at all.

It appears that logic and reason cannot defeat the staunchly self-righteous beliefs of parents who think that a vaccine created painstakingly to ensure long-term health with minimal risk is more of a danger than the disease itself. It’s helpful to remember that these people are a minority–a very vocal minority, but a minority nonetheless. When you remember this, it seems like we are finally making progress. If only a minority of parents aren’t vaccinating, it seems like the rest of us are probably safe and it’s not that big of a deal.

Unfortunately, even a relatively small number of unvaccinated kids can greatly damage herd immunity. The theory of herd immunity dictates that if the majority of people in a community are vaccinated, then those that are not vaccinated will most likely still be protected from the disease. However, it’s the belief of many pro-vaccination groups that someone should only be exempt from vaccination if they aren’t actually medically eligible for a vaccine. These exempt individuals include newborns, the very old, or the immunocompromised, like cancer patients. These people physically cannot receive vaccinations and depend on the rest of their community to maintain that immunity for them. When people who are medically eligible for vaccines choose not to be vaccinated, this compromises the stability of herd immunity which puts the vulnerable in danger and may lead to the mutation of viruses that a vaccine cannot stop.

Those that don’t vaccinate claim it’s simply a personal choice for their family and that their choices shouldn’t and don’t affect anyone else. What they fail to realize is that herd immunity is simply a numbers game. By refusing vaccinations, they reduce the efficacy of herd immunity which means that every single person in the community is at risk to contract a serious disease that often takes lives.

For this reason, we have to press on. For every parent who is unwavering in their belief that vaccines harm more people than actual diseases do, there is another parent who might just be on the fence. Making parenting choices is hard and when you’re confronted with competing opinions that sound a lot like facts, it can be hard to make the right decision.

Hearing that vaccinating is a choice that affects only your family can be just what some people want to hear. Unfortunately, this is completely untrue. It’s willfully ignorant and indicative of an incredibly privileged attitude. The vast majority of the most vocal proponents of the anti-vax movement are educated, upper-middle class, white families.

Those that don’t vaccinate are lucky to have healthy children. They are lucky to have access to some of the best medical care in the world. Not everyone is so lucky, whether you look at the data in your own city or across the world.

Though the anti-vax crowd yells louder and louder, those of us that side with science have to be even more vocal. We must accept that we will probably never change the opinions of those firmly in the anti-vax camp, but we must also recognize that there are some who are still questioning. As parents and citizens of the world, it’s our duty to teach anyone with doubts about the importance of vaccinations. While this feels a lot like a losing fight, lives are literally at stake. We just have to keep fighting.