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From shorter days to fewer hours of sunlight, winter solstice signals a period of darkness and frigid temperatures (brrr). Thanks to the shorter days and dimmer conditions, our circadian rhythms are thrown off balance, making us feel more sluggish than usual (that’s right—it’s not just you). That’s because “when it’s dark, the body produces more melatonin, making us feel sleepy and tired,” says Alyssa Wilson, RDN, MS, LS, a registered dietitian and metabolic health coach for Signos based in Memphis, Tennessee. Whether you’re feeling slumped, or your stomach is growling, energy-boosting snacks are the perfect mood and energy pick-me-up.
When making your way to the snack aisles, Rachel Engelhart, RD, LPC, a registered dietitian and certified intuitive eating counselor based in Washington, DC, recommends munchies rich in protein, fat, and fiber—which tend to have more staying power (meaning your appetite will be satisfied for longer) and prevent your glucose levels from spiraling. “This means that you avoid the sugar spike and subsequent crash that can lead to feeling lethargic and cranky shortly after eating,” she says. Instead of sugary snacks, opt for fresh fruits and veggies. For healthy fats, Alli Magier, MS, RDN, LDN, a registered dietitian, says to go for nuts and seeds.
This nut variety pack comes recommended by Wilson. This trio features dry roasted almonds, unsalted almonds and walnuts, and roasted cashews. Each pack offers 100 calories, 3 grams of protein, and a pinch of fiber. Snack on a pack of these for an afternoon pick-me-up.
Another recommendation from Wilson, these dry roasted edamame are crunchy and offer some tasty bites. Each serving boasts 130 calories to give you a jolt of energy while being filling thanks to the whopping 14 grams of protein. It’s also a good source of potassium and iron—which has benefits for your immune system, muscles, and overall health. Seriously, you won’t stop chewing.
Yogurt is another great way to lift your spirits, and this one is rich in 15 grams of protein and 180 milligrams of calcium. According to Wilson, protein is more filling and keeps you satisfied for longer, so you’ll have enough energy throughout the day. “Pair with some berries and sliced almonds,” recommends Wilson.
For a no-frills bite, you can’t go wrong with a bar, and this chicken sriracha bar is as tasty as it sounds. Each bar has 100 calories and 11 grams of protein per serving that will give you a jolt in lasting energy. Within each bite, enjoy a spicy kick. Since each bar is individually wrapped, you can grab a bar from the pantry and go.
For the meat lovers, Brittany Lara, RDN, LDN, an Illinois-based long-term care dietitian, recommends these turkey pepperoni bites. Without the dough, pizza sauce, and sleepiness, these pepperoni bites are the perfect snack for anyone craving pizza. Each bite-sized turkey meat features 10 grams of protein, 188 milligrams of potassium, and a whole lot of yummy-ness.
You can’t go wrong with trail mix, and Lara recommends this pack from Good and Gather. Dried cranberries, almonds, dried blueberries, and dark chocolate chips—uhh…yum! Not only is this mixture tasty, it’s packed with antioxidants, vitamin E, and potassium.
For a hearty snack—minus the sugar spike—Engelhart says to opt for cheese. These individually-wrapped Mini Babybels offer a good source of calories (70) and protein (5 grams). Pair them with seed-filled crackers and turkey pepperoni for extra yum.
Salmon is a great source of protein and omega-3 fatty acids, and you can load up on all these health-promoting benefits with Bumble Bee’s Salmon Salad Kit. Featuring a can of salmon salad and crackers, this kit makes the ideal snack for days you’re feeling slumped. Take a bite and let the mood boosting commence!
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It’s been the longest January to have ever Januaried, and the past few weeks have been a little ~weird~ to say the least. In spite of (*gestures broadly*) everything, it’s important to find joy where you find it—like spending quality time with loved ones, indulging in favorite pastimes, or of course, some retail therapy. Buying things isn’t a prerequisite for happiness, but shopping for joy-boosting products can feel like a nice sliver of normalcy amidst all of the unknown.
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Well+Good editors have weathered this year-long month with items that invited more joy into our lives. Winter skincare staples and nice-to-haves—like an internet-viral sweater and what might be the best white T-shirt to have landed in our closets—made it into our shopping carts. Others leaned on items that would make their mundane routines more joyful.
Without further ado, scroll to see the products that made Well+Good editors so happy in January. We hope at least one of these items infuses more joy into your life, too. Better yet? The majority are under the $100 mark. And for more retail therapy, see our past Joy of the Month picks.
“I’ve been trying to shop local this month and came across this amazing Seattle-based fragrance brand called Particle Goods at a neighborhood art fair. The brand sells candles, incense, and air fresheners, but the real star of the show is their scent rollers. I got a scent called Nova, which has notes of cedarwood, dark plum, black tea, and fig. All of their scents are made with a jojoba and safflower oil base, which means they’re not only all-natural but also long-wearing—and I mean long. I’ll roll it on my wrists and neck a few times in the morning and I can smell it all day! You can shop at its beautiful online store and they ship nationwide.”
“Winter on the East Coast has been especially brutal this year, and this barrier balm by KaramMD has been literally saving my skin! It’s an ultra-hydrating moisturizer that keeps my skin from drying out from the cold air, while also giving me a nice dewy glow. It’s the final step in my skincare routine, like the cherry on top of healthy, hydrated skin.”*
“The Aer Go Sling 2 is my first foray into fanny packs and, no exaggeration, I’m a changed woman. Purses are a pain for me to carry, but stuffing my pockets isn’t ideal either. The Go Sling 2 is the perfect compromise. It’s small enough not to feel like a burden, and its sub-compartments appease my need for organization. Plus, it manages to fit my phone, wallet, power bank, and hand sanitizer without it being a squeeze. It isn’t the most stylish of packs, but I prefer its unassuming appearance. It’s the only bag I’ve used since I got it—and yes, it brings me joy.”
“My obsession with these glue stick-adjacent balm tubes started when I worked in restaurants—I wanted to keep a chapstick or hydrating thing on me, but the devastation of losing a tiny lip tube to a chef coat pocket that I’d be throwing into the communal laundry at the end of the night, never to be seen again, brought me to very evident tubes and I’d remember to take them with me. These days, I love Aquaphor’s balm stick for wintry chapped lips, but I also use it on my hands for a quick swipe of hydration when I don’t feel like rubbing lotion into my hands but need to keep cracked, dry skin at bay.”
“Fostering community has been top of mind for me, and there truly is no better way to do that, IMO, than sharing a meal together. Dinner at Our Place is unique in that it provides 12 different dinner party concepts with everything planned out: a menu with accompanying recipes, tablescape suggestions, bar setups, playlists, and a list of to-dos in the days prior to the event (one of the less-glamorous, but oh-so-necessary requirements for a successful gathering). Whether skimming it for inspiration or using it as a step-by-step guide for my next event, this truly is one of the most joyful cookbooks in my collection.”
“Brace yourself, I’m about to make a very bold statement. I believe I have found the best basic white tee. First of all, this is a unisex tee which is a must for someone like me who prefers a comfortable, looser-fitting top. Most importantly, this tee features a drop shoulder which means the likelihood of getting unsightly, yellow sweat stains over time is very low. This shirt is also the perfect blend of hemp and organic cotton so it holds its shape incredibly well and a skin-toned bra does not show through. I REPEAT: this white T-shirt is not see-through! A white tee and jeans is a must for me when transitioning from cold to warmer weather since this also looks incredible peeking out the top of a sweater when you need an extra layer.”
“I’ve been seeing this sweatshirt all over TikTok and Instagram, and it seems like all of the influencers have one. I couldn’t help but wonder, How great could this sweatshirt be? But I finally got the hype. It’s the perfect amount of oversized, with such a soft but thick material, and it’s oh-so-cute. And I’m more obsessed with the mock-neck detail than I could imagine. The embroidered logo makes it feel so high quality, I reach for this every. single. morning.”
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Whether training for an ultra-marathon, cooling down from a gym session, or trying to get a grip on some untamed anxiety (been there!), take your recovery to the next level by icing things up a bit. Ice bathing and cold-water therapy have seemingly taken over the wellness world. What was once primarily utilized by professional and elite athletes as a recovery routine has since gone totally mainstream, and is no longer an expensive treatment you have to book at a luxury spa to try. The best at-home ice baths are brr-illiant.
A number of brands have surfaced to accommodate the demand for at-home ice baths, making it easier than ever to take daily dips in your own backyard. This is great news for those who don’t live by an ocean or lake to experience “polar plunges,” or don’t want to spend the money on a wellness studio membership in order to have access to an ice bath.
The benefits of ice baths
Though the physical and mental health benefits that people experience from cold-water immersion are entirely unique to each individual and not exactly a foolproof cure-all for everyone, research indicates deliberate cold exposure can benefit the human body and mind.
Michael Bourgoyne, DPT, CNS, a physical therapist at Rocky Mountain Care in Salt Lake City, Utah, says that a cold plunge is essentially cryotherapy (cold therapy), which is known to induce a parasympathetic response in the body by stimulating the vagus nerve. That icy jolt to the system can slow your heart rate, lower your blood pressure and cortisol levels, and ultimately, reduce inflammation and stress in the body.
According to Bourgoyne, after lowering your core body temperature down in an ice bath, your blood vessels work to re-dilate as your body warms back up and readjusts its temperature back to normal levels, thus increasing circulation throughout the body. After a teeth-chattering plunge, you may also notice an invigorating sensation similar to that of a “runner’s high”—some studies suggest that a rush of chemicals like dopamine can be triggered by a chilly soak.
As noted, the benefits can differ from person to person. For example, Adam Klink, director of community and functional fitness coach at R.A.D, invested in an at-home ice bath to counteract his busy days and intense training. He notes the physical benefits, like soothing inflammation and aching muscles, but particularly enjoys the mental benefits of cold plunging, which he describes as a driving force to get him to do something outside of his comfort zone every day.
“Nothing makes me more uncomfortable than sitting in freezing water and I wanted to build some extra mental fortitude, amongst other things,” he says. “My mental capacity has improved noticeably. Hopping in the cold water first thing in the morning makes anything that comes my way the rest of the day that much easier. Once I hop out, I feel an endorphin rush and am quickly awake and alert to start the day.”
When Well+Good commerce editor, Francesca Krempa, took an ice bath every day for two weeks, she noted the opposite. She mentioned that icing made a big difference on her body—especially her joints.
“Ice bathing can be relaxing, when you train up to 30-degree water, of course,” she wrote in her review. “And I did feel better, at least physically. While I didn’t notice a difference in my anxiety or depression levels, my muscles felt great. My knees particularly felt looser and less angry than they had all winter, particularly on the days when I lasted three minutes or more.”
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If you are ready to give it a whirl, these are the best at-home ice baths worth taking the plunge in.
Size: 52”L x 28”W x 24”H | Capacity: 60 gallons | Self-chilling system? Yes
The Hydragun Supertub comes highly recommended by Well+Good commerce editor Francesca Krempa, and for good reason. The inflatable tub has an integrated chilling system that keeps water as cold as 37°F and as hot as 108°F, with a three-step sanitation system that filters out debris from the water. It runs on electricity, but its energy-efficient power-saving mode prevents you from racking up a bill. Despite its price of $2,999, its impressive features and free two-year warranty make it our overall best pick.
If you don’t want to pay thousands for an ice bath, The Nurecover Pod will currently set you back a cool $98. Measuring at about 31 inches tall and 31 inches wide, the inflatable tub is on the smaller side but it can comfortably fit people who are six-foot-five. Another notable feature? An attached drain that makes it easier to empty the water between uses. Despite the lack of features, what you do get is a tub that is easy to use and hardy enough for daily use at a budget-friendly price.
Pros:
Ideal for small spaces
Fits people up to six-foot-five
On sale, the most budget-friendly option on the list
Size: 73”L x 33”W x 27”H | Capacity: 75 gallons | Self-chilling system? Yes
If you want to splurge, the Plunge Tub is well worth the investment. It has an integrated chiller that cools water down to 37°F, and for an additional cost, you can opt for a version that also heats water up to 104°F. You can select between the Standard and Pro Chiller, the latter of which offers whisper-quiet operation and a sleeker design. Both options have a self-sanitation system that removes unwanted debris. As a welcome bonus, the accompanying app lets you adjust the tub to your desired temperature.
Size: 31”H x 36”W | Capacity: 77 gallons | Self-chilling system? No
The Ice Barrel 300 is made from UV-resistant materials and has insulated walls and a lid that make it an ideal choice for outdoors. At 31 inches tall and 36 inches wide, it also has a small footprint for people who are limited on space without skimping on comfort. It can accommodate individuals who are six feet tall, and it has a seat. Plus, set-up is relatively easy. Just fill it up with water, add ice, and plunge. It also features a built-in drain that allows you to fill and empty the tub as needed.
Size: 60”L x 30”W x 24”H | Capacity: Not specified | Self-chilling system? No
If you’re a van-lifer or RVer, the Tru Grit Inflatable Ice Bath can accompany you on the road. At 38 pounds, it’s lightweight and comes with a backpack for easy transportation. The inflatable tub is easily broken down for storage, and it’s supplied with a pump and repair kit for punctures. Also included is a mat to prevent you from slipping when you enter or exit the tub.
Size: 59”L x 32”W x 27” | Capacity: 135 gallons | Self-chilling system? Optional
For $799, The Cryospring Ice Bath is the mid-price range compared to the options featured on the list, and like many of its pricier counterparts, it offers plenty of bang for the buck. Measuring 59 inches long and 32 inches wide, the inflatable tub is generously sized but shrinks to fit in the included backpack. It also comes with an insulating lid to keep the water cold and clean, plus an air pump and repair kit in case of a mishap. For those who are willing to shell out more dollars, you can upgrade the Cryospring Ice Bath with the smart chiller, which lets you select your ideal temperature, ranging from 37 to107°F, using a companion app.
Pros:
Features an insulated lid
Includes air pump and repair kit
Fits into provided backpack for easy transportation
Size: 27”H x 32”W | Capacity: 84 gallons | Self-chilling system? No
If you’re limited on space, consider The Ice Pod, which is the smallest option featured on the list. Despite its smaller size, ThePodCompany mentions that it can comfortably fit people up to six-foot-seven. Plus, the inflatable tub also boasts five layers of insulation, which is touted to keep water cold for extended periods, and an attached drain that makes it easy to fill up and empty out. At $99, it’s inexpensive compared to the competition, too.
Pros:
Comfortably fits people up to six-foot-seven
Features five layers of insulation to keep water cold
Size: 30”H x 32”W | Capacity: 110 gallons | Self-chilling system? No
If you’re looking for an inexpensive ice bath with more features than the above pick, consider the Ice Pod Pro Bundle for about $50 more. It includes an insulated lid to keep in the chill and keep out unwanted dirt and debris, a floating thermometer, and three ice packs. What’s more, the inflatable tub is made from materials that are UV-resistant and withstand inclement weather, making it perfect for outdoor use.
Size: 75”L x 28”W x 28”H | Capacity: 110 gallons | Self-chilling system? No
For people on the taller side, or who just want to stretch out, The Mammoth Cold Plunge Tub—as the name suggests—is plenty spacious. At 75 inches long and 28 inches wide, it’s suitable for individuals up to seven feet tall. Despite its size, it can be packed down to fit the included duffle bag between uses. It also comes with an insulated lid to keep in the chill, an air pump, and repair kit. One thing to note: Its larger size means that it requires more ice.
Pros:
Ideal for people up to seven feet tall
Comes with insulated lid, air pump, and repair kit
The Alaskan Cold Plunge Tub combines a classic appearance with a sturdy construction. It’s crafted out of ThermoWood from spruce, making it durable for inclement weather. The tub comes with its own waterproof and tear-resistant liner and lid, plus steps for a smoother entry and exit. It also comes fully assembled—a perk if you hate putting things together. For people who want a similar option with self-cooling capabilities, a version with a chiller is also available at an extra cost.
Before you get started, Bourgoyne says it’s a good idea to consult a medical doctor to determine it’s safe before taking your first dip, especially if you have family or personal history with heart, vascular, or nerve conditions, if you are pregnant, or have other conditions that are a concern with cold or water.
How cold should the water be to see the benefits?
There’s really no definitive answer, as some people tolerate cold better than others. As to not completely shock your body, experts recommend starting out with warmer temperatures in the 45-55°F range before working down to colder temps (35-39°F).
“Gradual cold exposure and listening to the body—never forcing—is the way to build cold tolerance until you are ready to try an ice bath,” Andri Einarrson, a certified Wim Hof instructor and founder of Andri Iceland, previously told Well+Good. “What you can do is put cold water (no ice) in your [tub] and see if you manage to be as relaxed as if it was hot water. If not, keep with cold showers until you manage to go into the [tub] in total relaxation.”
How long should you take an ice bath for?
This will also vary from person to person depending on their experience level, threshold, and the temperature of the water. But the colder the stimulus, the shorter amount of time you need to expose yourself to the cold. If it’s your first time taking an ice bath, it’s often recommended to aim for 1 to 3 minutes. If the plunge was manageable, you can increase your time (or decrease your temp) next time.
How much ice do you need for a cold plunge without a chiller?
The amount of ice depends on the size of the tub and the temperature you are seeking in your ice bath. For a ballpark, you’ll need about 60 to 100 pounds of ice to get your bath to the desired temp (under 50 degrees).
What are some tips to mentally get through a plunge?
Like most things, starting is the hardest part. Upon submersion and shock, your body’s fight-or-flight response will kick in (telling you to get the hell out of there). This is where the true challenge lies: “Mentally getting through a plunge is actually the toughest part for me,” says Klink. “I have had to train my mind to slow down and focus on my breathing. The more you focus on your breathing, taking deep breaths, and focus on staying in the moment, the quicker the time goes. This takes some time to get to a point where you can feel relaxed in the cold water.”
When is the best time to take an ice bath?
It’s easier said than done, but try to stay consistent and commit yourself to a regular schedule. Like most habits, it will take time and repetition to develop. “My biggest piece of advice is to start with a manageable time duration and water temperature,” says Klink. “You can build on this session after session as you build a tolerance.” Even better, setting goals throughout your cold-plunge journey always makes it a personal challenge to reach or beat, adding even more of a pep in your step as your dry off.
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