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9 Tips To Help You Sleep Better While You're On The Road


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9 Tips to Help You Sleep Better While You're on the Road


9 Tips to Help You Sleep Better While You're on the Road

Whether you're going on vacation, a work trip or visiting family for the holidays, all that traveling can take a toll on your sleep... especially if you're crossing time zones. From bumpy plane rides to long car trips and the jet lag that comes with time changes, getting proper sleep while traveling isn't always easy. This is especially true if traveling itself makes you anxious. All of these disruptions can add up to travel fatigue, which can lead you to feel groggy, cranky and exhausted. 

A full night's sleep is a crucial part of maintaining your physical and mental health. It promotes brain functions, repairs muscle tissue and boosts your mood so you can be your best self while you're away. Consider the tips below to help cure poor-sleep woes for your next trip and get better sleep while traveling.

What is travel fatigue?

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Travel fatigue is the physical manifestation of travel's grievances. It can happen for instances such as: having anxiety about flying on a plane, stress from planning, long layovers, delayed flights or lack of sleep during travel. And although you're mentally drained, travel fatigue can make it more difficult to get restful sleep. 

Jet lag

Aside from travel fatigue, jet lag during travel can also make it a struggle to achieve quality sleep. Jet lag is a temporary sleeping disorder that develops when you cross time zones, and your body is thrown out of whack from its regular sleep-wake cycle. 

Our body heavily depends on outside factors like sundown, sunrise and eating times to regulate the release of melatonin. As a result, your body has a difficult time readjusting during travel, leaving you feeling tired and having difficulty concentrating. 

How to sleep better during travel 

Combat travel fatigue, jet lag and uncomfortable sleeping circumstances by following these tips. 

Prepare your body for the new schedule

Starting three days before you go, set your bedtime an hour later (depending on the time zone of where you're traveling) each day. This will help your body become accustomed to the new time change that you'll be experiencing in a few days, and allow you to fall asleep at a reasonable time when you're away. 

An exception to this rule: If you expect to be gone across time zones for only two days, stick to your regular sleeping schedule. By the time you adjust to the new time, you'll be getting ready to head back home.  

Do as the locals do

Once you arrive at your destination, try to sync up to their schedule. When people are awake in the morning and out-and-about, you should be, too. When the people around you are gearing up for bed, you should be about ready to hit-the-hay, as well. Unless your stay is two days long, this will help your body readjust even if it means you'll be half-asleep at dinner. 

Pack comfy 

Pack your comfiest clothes for travel and a pillow to sleep with if you can fit it inside your suitcase. Loose-fitting fabrics can help you feel comfortable while you travel long distances, which is key if you're hoping to get some sleep while on the road. 

A pillow can also make it easier to fall asleep. Bring a standard pillow for the back seat of a car or a C-shaped pillow to wrap around your neck while on a plane or train. 

Eat nutritiously and drink water

Staying hydrated and eating well while traveling not only will help you remain fueled up for different stages of travel, but it will also keep you from feeling hungry or thirsty if you want to doze off on the plane or in the car. 

Use light to your advantage

The sun is a signal to our circadian rhythm that it's time to be awake, and the night tells us it's time for sleep. 

If you travel from west to east, the best times of day to get light exposure are the late morning and late afternoon. That way, you stay awake and vigilant during the day, but you give your body the chance to wind down into the nighttime. If you travel from west to east, remain in the sun into the evening to help adjust to the new time.

Avoid alcohol on your first day

Hear me out. As fun as it is to get a drink on the airplane on the way to your destination or at dinner when you arrive, alcohol messes with your sleep-wake cycle. This is something you want to avoid during your first day of getting acclimated to the new time. 

Avoid caffeine and nicotine 

Caffeine and nicotine are stimulants that will make your body feel like it wants to be awake. Caffeine can stay in your system for up to five to six hours, making you feel wired when you should be winding down for bed. Nicotine, on the other hand, causes cravings and has no time limit. That means you can be laying awake in bed feeling tired, but your body stays awake wanting more nicotine.  

If you have to stay awake, keep moving

Like light, body temperature also plays an important role in regulating our sleep-wake cycles. If your body is higher in temperature, it's a signal that it's time to be awake. It's a reason why hot sleepers can have trouble getting quality sleep if they're too warm. By keeping your body in motion and your heart rate up, you can help fight grogginess and fatigue that come with travel. 

Use natural sleep aids 

Melatonin is always an option, but I'm always wary of recommending it, because it can mess with your body's natural production of melatonin. As an alternative, consider using natural sleep aids to help you fall asleep at night like herbal tea or CBD oil.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.


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What Is Collagen? Benefits, Food Sources And Everything You Should Know


What Is Collagen? Benefits, Food Sources and Everything You Should Know


What Is Collagen? Benefits, Food Sources and Everything You Should Know

The benefits of collagen have been well-marketed in recent years, from stronger bones to more glowing skin. But regardless of all the hype, can boosting your collagen really accomplish these things?

As it turns out, the answer is yes. Several studies have found that adding collagen-rich foods or supplements to your diet offers a number of benefits and truly does help improve the health of your skin, joints, hair and bones.

However, there are a few things you should know about collagen before incorporating it into your daily wellness routine. 

Below, you'll find an in-depth explanation about collagen, including what it is, where to find it and how you might benefit from it -- plus the drawbacks you should be aware of. In addition, be sure to check out the best food sources for every vitamin and mineral you need and 10 tips for budget-friendly meal prepping that's still healthy.

What is collagen?

Before discussing its benefits, what is collagen? In short, collagen is the most plentiful protein in the human body and accounts for one-third of all protein. It serves as a connective building block that holds together your muscles, tendons, ligaments, bones and skin.

There are nearly 30 known types of collagen, but type I is the most prevalent (it exists in all connective tissue and makes up 90% of all collagen in the body). Types II, III and IV are also common and found in various parts of the body including your joints, kidneys, ears and blood vessels.

All of this leads us to another pertinent question: What is collagen good for? Your body naturally makes collagen by combining multiple amino acids (like proline and glycine) with zinc, vitamin C and copper. However, as you get older, production slows and the existing collagen in your body starts to break down at a faster rate.

When that happens, you may notice your skin getting wrinklier, your tendons and ligaments becoming less flexible and shrinking muscles. To prevent or delay these effects, some people consume collagen (either via food or supplements) to make up for what their body has lost.

Adding collagen to your diet

Salmon on white background
fotograzia/Getty Images

If you're looking to amp up your collagen production, you should ensure that your diet includes foods with these essential ingredients: 

  • Bone broth
  • Fish and shellfish
  • Chicken
  • Pork skin
  • Eggs
  • Beans
  • Citrus
  • Bell peppers
  • Nuts

Eating a well-balanced combination of these foods is the best way to boost your collagen levels. However, you can also consider taking supplements (typically in powder or capsule form) if you aren't getting enough collagen from diet alone. 

For best results, experts advise taking a collagen supplement one hour before working out, but always check the label and speak with your doctor before starting any new wellness routine.

Benefits of collagen

Now that we've covered the fundamentals, let's explore some of the benefits of collagen.

Builds stronger bones

Bones are full of collagen, but as you get older, the protein starts to deteriorate. In turn, this can lead to a decrease in bone strength and density. However, by incorporating collagen supplements into your diet, you may be able to prevent some bone loss and reduce your risk of bone-related problems, including osteoporosis and fractures.

Decreases joint pain

Collagen also works together with cartilage to keep your joints properly functioning. Over the years, as it wears down, it can lead to stiff and achy joints and put you at a higher risk for osteoarthritis. The good news is that taking collagen has been found to reduce joint pain in physically active people. It may also serve as a pain reliever for people with existing joint problems.

Improves skin

Your skin also contains collagen, which gives it elasticity and hydration when you're young. But as you mature, your skin becomes saggier and more wrinkly due to depleting collagen levels. Interestingly, studies have shown that adding more collagen to your diet can boost skin firmness and hydration, visibly reducing the effects of aging.

Promotes healthy hair

Collagen is created with some of the same amino acids that are used to build keratin, the protein that makes up your hair. Because of this connection, there is some evidence that consuming more collagen may help with your hair health by promoting growth, reducing thinning and slowing graying.

Adds muscle mass

Muscle tissue consists of as much as 10% collagen. When the collagen in your body begins to break down, you could lose muscle mass and potentially develop a condition called sarcopenia (age-related muscle loss). Fortunately, studies have shown that collagen supplements, along with increased protein intake and routine resistance exercise, may help people with sarcopenia build back muscle strength.

Drawbacks to collagen supplements

Despite these benefits, there are also a handful of drawbacks to collagen supplements that you should bear in mind before incorporating them into your routine.

They contain animal products (and sometimes, allergens)

Traditional collagen supplements, and all dietary supplements in general, are made from animal products, so they aren't suitable if you follow a plant-based diet. While there are some vegan collagen options on the market, it's unclear how they compare to the ones made from animal products. Similarly, if you have any food allergies, make sure to read the label on your collagen supplements thoroughly. In some cases, they may contain common allergens like fish or eggs.

Regulation is a gray area

Collagen supplements are regulated as food (not drugs) by the US Food and Drug Administration, meaning their ingredients and production aren't monitored by an official governing body. These products aren't subject to the same regulations and stringent approval process as pharmaceuticals, so it can be tricky to find out about the quality, purity and safety of the ingredients.

Effectiveness studies are limited

Although there have been studies about the effectiveness of collagen (many of which we've cited above), more research needs to be done. Also, some of the existing studies have been funded by companies that produce collagen supplements, which may raise ethical questions about bias.

Similar supplements to collagen

Capsules close-up on a hard-light mirror
Olga Shumytskaya/Getty Images

It's difficult to find other supplements that replicate the effects of collagen because its amino acid makeup is different from other proteins. However, you could try boosting your intake of glycine and proline, the key amino acids that are involved in creating collagen. They're most often found in protein-rich foods like meat and poultry, but they're also available in supplement form.

If you're most interested in how collagen can help improve your hair, nails and skin, you could consider keratin or biotin, which typically come in the form of shampoos and salon treatments but are also sold as dietary supplements. Biotin is also found in certain foods, including legumes, egg yolks, nuts and avocados.

For more advice on supplements, here are five fitness supplements that are proven to work. Plus, check out these three alternatives to melatonin for better sleep without drowsiness the next day. 

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.


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Best Multivitamins For 2022


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Best Multivitamins for 2022


Considering that more than 80% of all Americans take a vitamin supplement daily, according to a 2019 survey, it's no surprise that there is a huge market out there for multivitamins. Vitamins and minerals are essential for your body to function and develop as it should. Food is your primary source for these vitamins, but sometimes your diet isn't providing you with all the ones you need. That's where multivitamins and supplements come in.

Of all the vitamin sales in the US, multivitamin supplements make up 40%. But you should know that not all multivitamins are created equal. Vitamins are not regulated by the Food and Drug Administration, which gives rise to cure-all vitamin trends that might not be worth your money. The best multivitamins include vitamins A through E with minerals and metals like calcium or iron. The exact composition and ingredients of a multivitamin will vary by product. 

Screenshot by Taylor Leamey/CNET

Nature Made is one of the most well-known vitamin brands out there, namely for the affordability of their supplements. Unlike other options, the Nature Made multivitamin is just one tablet that contains 23 essential nutrients. Including a solid dose of vitamin D, which many people don't get enough of -- especially in the winter. 

It also includes vitamins A, C, D3, E, K and various B vitamins. This multivitamin has minerals like calcium, iodine, magnesium and iron. The iron included in the supplement gets you to 100% of your recommended daily dose. A significant excess of iron may cause gastrointestinal troubles in people who get enough iron. Before starting a supplement -- especially one so high in iron -- you should speak with your healthcare provider to ensure you need it.

This multivitamin has a third-party certification through United States Pharmacopeia, one of the best-known and most reputable certification organizations. Nature Made offers a wide line of vitamin supplements for men, women, older adults and kids. Overall, Nature Made might lack the flashy flavors or trendy packaging, but I like it for its reliability and solid nutrient content. 

Ritual

Ritual is a popular direct-to-consumer subscription-based brand that offers multivitamin supplements for every stage of a woman's life. The multivitamins are clinically backed by a 12-week trial funded by Ritual and in partnership with Auburn University. The trial found that vitamin D levels in healthy women increased by 43% and omega 3 levels increased by 41%.  

Ritual Essential is the best multivitamin for women. With Ritual Essential multivitamin, you get nine vitamins and minerals that women often lack in their diet -- including vitamin D, E, B12 and iron and folate. It's best for the average woman who eats a balanced diet but needs a little extra help. Ritual doesn't have all the nutrients and vitamins found in other products, but that's OK for the average person. It's not the best pick for someone who needs a more comprehensive multivitamin. 

Ritual Essential multivitamins are gel capsules with a patented beadlet in oil design, which allows oily and dry vitamins to coexist in one capsule. It also features a delayed-release design for better absorption and a mint flavor intended to reduce nausea. 

Where Ritual shines is its certifications. The manufacturing facilities are certified by the National Sanitation Foundation, which ensures that the products made meet FDA quality standards and Good Manufacturing Practices. It's also third-party tested by Eurofins and IEH laboratories. 

Screenshot by Taylor Leamey/CNET

One A Day is my pick for the best multivitamin for men. As the name suggests, you just have to take one pill each day to get your vitamin supplement rather than juggling multiple pills. One A Day has lines for men, women and older adults. 

It's a complete multivitamin with over 20 key nutrients designed to support your heart health and immune system. It doesn't have the proprietary blends that many other options have. That means it's cheaper, and you know what's in it. There are no artificial sweeteners, flavors or colors. It's also free of major allergens. 

The nutrient content of the One A Day multivitamin gets you close to (a little over for certain nutrients) recommended daily dose. Other vitamin supplements are packed with more vitamins that can get you over 3,000% of your daily recommendation. But it's possible to have too much of a good thing. That's why you should go with One A Day; there are few concerns about how much you're taking. 

It also suits the average person's needs. Multivitamins are a good complement to a balanced diet. This might not be the best option if you're particularly deficient in certain vitamins. Bottom line: One A Day multivitamins get straight to the point. You take one pill each day and get exactly how many vitamins and minerals you need. And it's one of the most affordable options on the market. 

Screenshot by Taylor Leamey/CNET

If you're like me and liked the chalky taste of Flintstone kid's vitamins, you're probably looking for a high-quality gummy vitamin. SmartyPants is the best gummy multivitamin on this list because of its reliability and quality. Each batch is third-party tested to confirm quality, and it's NSF-certified. SmartyPants multivitamins are made in a cGMP-compliant factory. 

SmartyPants gummies contain 15 essential nutrients, including vitamin D, B12, E, K and omega 3, to support immunity, energy and bone health. There are no synthetic dyes in SmartyPants gummy multivitamins, and they are made from non-GMO ingredients. It's also free of the top eight allergens -- peanuts, shellfish, fish, milk, egg, tree nut, wheat and synthetic colors. SmartyPants daily gummies are not an option for vegans since they contain gelatin. 

Customer reviews suggest they taste great, and though they have fish oils in them, you don't get any taste of that when eating them. There is a significant amount of sugar in the gummies: You'll find added sugar in nearly all gummy vitamins, but SmartyPants is on the higher side of average. The serving size is six gummies and 8 grams of added sugar. That's something to keep in mind when shopping for your multivitamin match. 

Screenshot by Taylor Leamey/CNET

Garden of Life Mykind takes the spot for the best-certified vegan multivitamin. It's gluten-free, non-GMO and kosher. Garden of Life multivitamins are made with all organic ingredients and contain 16 vitamins and minerals. It's a certified USDA organic supplement and made from only plant-based ingredients -- over 30 powdered organic fruits, herbs and vegetables. You won't find any artificial sweeteners, flavors or colors. Garden of Life Multivitamins are also Carbonfree Certified, meaning it's environmentally responsible and carbon neutral. 

Garden of Life vegan multivitamins include probiotics and amino acids that aid absorption, as well as vegan D3 and 10 milligrams of iron. You'll get 500% of your daily amount of vitamin B12. The iron content isn't the best out there, which is significant since it's the vitamin that vegetarians and vegans tend to need the most help with. This multivitamin also doesn't include iodine or calcium. 

Garden of Life makes non-vegan products, including "raw" and vegetarian products that aren't certified vegan. So if you're shopping specifically for a vegan multivitamin, you should stick with the Mykind line. One drawback of this vitamin is how expensive it is. There's no sugar coating it; it's double the price of some other options on the list. 

How we test multivitamins

There are lots of vitamins on the market, so it gets overwhelming when you're searching for the best of the best. To help your search, I've pulled together a curated list of the best multivitamins available based on a few key factors. I haven't tested these products in-house; the selections are based on product research for certifications and vitamin and mineral ingredients.

What is a multivitamin?

A multivitamin is a supplement that contains a mix of different vitamins and minerals that the average person needs. Some include other ingredients such as amino acids, herbs and fatty acids. Instead of juggling multiple pills for each type of vitamin, you just take a multivitamin. The goal of a multivitamin is to act as a safety net behind your diet, filling in any vitamin and mineral gaps you have.

Multivitamins come in different forms, though tablets, capsules and gummies are the most popular. Liquid and powder multivitamins are also available. Generally, you take a multivitamin once or twice a day. Some products have you take more. 

Research on multivitamin benefits is divided. Some studies have found that they can help prevent heart disease; others do not support this finding. Taking vitamins has also been linked to lowering the risk of heart attacks and strokes, but some studies counter this. 

Research shows that for the average person, the effect multivitamins have is minimal. If you eliminate full food groups or have certain medical conditions, you should consider a multivitamin to supplement your diet. 

Benefits of multivitamins

  • Multivitamins are designed to lower your risk for vitamin deficiencies.
  • If you are pregnant, multivitamins help bridge the gap of the increased nutrient need. 
  • Digestive troubles such as Crohn's Disease and other medical conditions can compromise your ability to absorb nutrients. Multivitamins can help. 

Things to consider before taking a multivitamin

  • Some multivitamins may include things that have the potential to interact with medications. It's good to check with your doctor before trying any new supplements.
  • If you're not deficient in certain vitamins, a multivitamin has the potential to give you more than you need. Vitamin E and calcium supplements can negatively affect the body if taken in high doses. 

Read more: What Are Vitamins and Why Are They Important?

How to choose the best multivitamin 

Since the FDA doesn't regulate multivitamins, fewer requirements are available. When I chose the multivitamins to make up this list, I looked for third-party certifications that prove the product contains what it says it does. 

Vitamin certifications to be aware of

Do you need to take a multivitamin?

The average person doesn't need to take a multivitamin as long as they eat a balanced diet. However, diagnosed deficiencies do require vitamin supplements. Multivitamins can be particularly beneficial for certain life stages where you need extra vitamins, like pregnancy or when your body naturally stops absorbing nutrients from food as you age. Vitamin supplements serve a purpose; they just aren't necessary for everyone. 

Most multivitamins don't pose a risk. However, the lack of regulations means there may be ingredients in the vitamin that aren't listed, which may lead to drug interactions. If you're on prescription medication and are unsure if you should take a multivitamin, you should talk to your doctor about your nutritional needs. For instance, vitamin K can interfere with blood thinners.

Read more

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.


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Best Budget 3D Printer 2022: 6 Great Printers At A Price You'll Love


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Best Budget 3D Printer 2022: 6 Great Printers at a Price You'll Love


Best Budget 3D Printer 2022: 6 Great Printers at a Price You'll Love

3D printing -- or additive manufacturing to give it its scientific name -- has been around a long time now. It's a fun way to create models that can be practical, or just for fun. You can print giant pieces of cosplay armor, or small statues to give as gifts. You can even buy a few printers, open your own Etsy store and make yourself a tidy profit.

It costs less than ever to get into 3D printing, with printers available for under $200. The catch is that these budget machines usually require some tweaking to get right. You'll save money, but it's a rough and tumble way to get started. 

These budget 3D printers all cost under $500 (prices can drift a bit month to month), and some are better suited to beginners than others. Our list of picks for best 3D printer overall covers a much wider range of choices, but these are excellent for getting started or for buying several at once!

Dan Ackerman/CNET

The Anycubic Vyper is easily the best budget 3D printer available now. Unlike a lot of other low-cost printers, the Vyper includes high-end features that make the entire experience better. There's a filament run-out sensor and a power loss detector. The automatic bed leveling helps produce a worry-free finished product.

Creality

The Ender 3 is one of the best-selling 3D printers of all time. Its under-$200 price removes a huge barrier to entry for anyone looking to spend as little as possible for their first machine. 

Its popularity means there is a huge community of people to help you get it set up and working because it's not exactly plug-and-play and you may need to spend a fair amount of time tweaking the Ender 3 to get it to print as well.

Prusa Research

The Mini Plus is one of the best small-footprint printers you can buy. It has everything you would expect from a Prusa machine: Auto bed leveling, crash detection and great print quality, all for under $450. Building it with my son gave us a lot of good insights into how a 3D printer works, and potentially how to fix one.

James Bricknell/CNET

The Elegoo is one of my favorite ultra-cheap printers. When testing it, I kept expecting it to fail and it just didn't. It produced amazing results for the price, and continues to do so every time I use it. It doesn't have auto bed leveling, but the Elegoo was easy to set up. And because it's based on the popular Ender 3, it has a lot of mods available to make it even better. 

Resin 3D printers for beginners

Most beginner printers use plastic filament to create models, but there are plenty of affordable resin 3D printers, too. Liquid resin is a little more difficult to use than standard 3D printing material, and requires safety equipment. But it also produces amazingly detailed results.

Elegoo

This small resin printer is Elegoo's latest model in its popular Mars line. Because of the 4K monochrome LCD (these printers use light from an LCD to cure liquid resin) it can print much faster than older printers. The level of detail on models is something that standard 3D printing simply can't reproduce. At this price, the Elegoo Mars 3 is the best resin printer for the money. 

Different models printed on the Max
James Bricknell/CNET

Frequently asked questions

What material should I use to print with?

Most home 3D printers use PLA or ABS plastic. Professional printers can use all sorts of materials, from metal to organic filament. Some printers use a liquid resin, which is much more difficult to handle but offers sharper details. As a beginner, use PLA. It's non-toxic, made mostly of cornstarch and sugarcane, handles easily, and is inexpensive. However, it's more sensitive to heat, so don't leave your 3D prints on the dashboard of a car on a hot day. 

What settings should I use?

Most 3D printers include or link to recommended software, which can handle converting 3D STL or other files into formats supported by the printer. Stick with the suggested presets to start, with one exception. I've started adding a raft, or bottom layer of filament, to nearly everything I print. It has cut down dramatically on prints that don't adhere to the bed properly, which is a common issue. If you continue to have problems, rub a standard glue stick on the print bed right before printing.

What are supports?

Your 3D models probably need some help to print properly, as these printers don't do well with big overhangs -- for example, an arm sticking out from a figure. Your 3D printer software can usually automatically calculate and add supports, meaning little stands that hold up all those sticking-out parts of the model. After the print is done, clip the supports off with micro cutters and file down any nubs or rough edges with hobby files. 

How we test

Testing 3D printers is an in-depth process. Printers often don't use the same materials, or even the same process to create models. I test SLA, 3D printers that use resin and light to print, and FDM, printers that melt plastic onto a plate. Each has a unique methodology. Core qualifiers I look at include:

  • Hardware quality
  • Ease of setup
  • Bundled software 
  • Appearance and accuracy of prints
  • Repairability
  • Company and community support

A key test print, representing the CNET logo, is used to assess how a printer bridges gaps, creates accurate shapes and deals with overhangs. It even has little towers to help measure how well the 3D printer deals with temperature ranges. 

Four 3D printed models that show errors from 3D printing
James Bricknell/CNET

Testing resin requires different criteria so I use the Amerilabs standard test -- printing out a small resin model that looks like a tiny town. This helps determine how accurate the printer is, how it deals with small parts and how well the UV exposure works at different points in the model. 

Many other anecdotal test prints, using different 3D models, are also run on each printer.

For the other criteria, I research the company to see how well it responds to support queries from customers and how easy it is to order replacement parts and install them yourself. Kits (printers that come only semi-assembled) are judged by how long, and how difficult, the assembly process is. 


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Amid War In Ukraine, Should Ordinary Russians Be Banned From Trading Crypto?


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Amid War in Ukraine, Should Ordinary Russians Be Banned From Trading Crypto?


Amid War in Ukraine, Should Ordinary Russians Be Banned From Trading Crypto?

This story is part of War in Ukraine, CNET's coverage of events there and of the wider effects on the world.

As Russia's war on Ukraine intensifies, the US and its allies have continued to increase their economic pressure on the Russian government, to isolate the country further from the global financial system and debilitate its military capacity. Western allies have frozen Russian assets abroad, removed Russian banks from international banking networks and even banned all gas and oil imports, among other unprecedented penalties. But there's still growing concern that Russian President Vladimir Putin and his supporters might turn to cryptocurrencies to avoid economic sanctions.

With their ability to operate as alternatives to the traditional financial system, cryptocurrency exchanges -- digital marketplaces where you can buy and trade digital currencies -- have become an effective option both for Ukraine supporters to raise funds for relief efforts and for ordinary Russians to seek financial shelter from the economic sanctions imposed on their country.

That's why both the Ukrainian government and advocates for even further economic penalties against Russia have become increasingly vocal about the role crypto exchanges can play in the conflict. Hundreds of Western businesses, such as oil companies Shell and BP and tech players Netflix and Microsoft, have scaled back or halted their dealings in Russia since the beginning of the war. And some people argue that similarly stopping crypto operations in the country could significantly weaken Putin's hold on Russia's economy and its citizens.

"I'm asking all major crypto exchanges to block addresses of Russian users," Ukraine's vice prime minister and minister of digital transformation, Mykhailo Fedorov, tweeted Feb. 28. "It's crucial to freeze not only the addresses linked to Russian and Belarusian politicians but also to sabotage ordinary users." 

Fedorov also sent letters to eight cryptocurrency exchanges, including two of the largest by volume, Coinbase and Binance, asking them to stop offering service to Russian users out of concern digital currencies are being used to evade sanctions.

The response was swift. 

"We are not preemptively banning all Russians from using Coinbase," CEO Brian Armstrong tweeted March 3. "We believe everyone deserves access to basic financial services unless the law says otherwise." And hours after getting Fedorov's letter, a Binance spokesperson told CNBC, "We are not going to unilaterally freeze millions of innocent users' accounts. Crypto is meant to provide greater financial freedom for people across the globe. To unilaterally decide to ban people's access to their crypto would fly in the face of the reason why crypto exists."

But the CEOs of several exchanges, including some that got Fedorov's letter, said that though they'll continue to offer access to ordinary Russians, they're complying with US law in regard to sanctions. On March 7, Coinbase reportedly said that to facilitate sanctions enforcement, it had blocked more than 25,000 wallet addresses related to Russian individuals or entities thought to have engaged in illicit activity and had reported them to the US government.

Ukraine's request for an all-out ban on Russian users, and the unequivocal rejection from most regulated crypto exchanges, has sparked a debate about the responsibilities digital currency platforms have in an international conflict. As a growing number of Western companies decide to stop conducting business in Russia, should crypto exchanges follow suit and go beyond what they're required to do by law? And even if they did, would banning all Russian users from crypto exchanges make a difference in slowing down Russia's invasion of Ukraine?

Some crypto specialists interviewed by CNET, including executives from crypto companies and public officials working to prevent Russia from using digital assets to sidestep economic sanctions, said a full Russian ban from crypto platforms could do more harm than good in regard to ordinary Russians. And some said the volume of the whole crypto market is still too small to really help Putin's government counter the impact of Western economic penalties, even if it tried.

But other experts on the role the private sector can play in global conflicts said bringing the Russian economy to a standstill is the one nonmilitary way to thwart Putin's advance on Ukraine, and that crypto exchanges can contribute to that only if they stop operating in Russia altogether. 

Cryptocurrencies are digital assets that are recorded on a blockchain, a distributed digital ledger that can't be altered. They usually aren't backed by an underlying asset, such as fiat currency. That's why they could be an ideal safe haven amid a wave of economic sanctions. 

Why crypto exchanges won't budge on Russia

In refusing to kick ordinary Russians off their platforms, cryptocurrency exchanges argue that the move would further hurt Russian citizens who are suffering from the economic impact of the war and who might consider buying cryptocurrencies as a way to protect their financial standing.

"We all saw those photos of runs on ATMs from Russian citizens -- lines around the block in Moscow," said Todd Conklin, counselor to the deputy secretary of the US Treasury Department. "One would suspect ordinary citizens may have been looking for an alternative to the ruble." Conklin made the remarks during a March 4 webinar hosted by blockchain analytics company TRM Labs about the possibility Russia could use cryptocurrencies to avoid economic sanctions. 

The ruble, Russia's national currency, has lost nearly 50% of its value against the US dollar since the start of the year, according to Reuters. Other parts of Russia's financial system have also been impacted by the West's pressure on the country to stop its aggression on Ukraine. Digital payment services such as Apple Pay, Google Pay and Samsung Pay aren't available in Russia any longer. Visa, Mastercard and PayPal also halted operations in the country. Ordinary Russian citizens, worried that economic sanctions will devastate the Russian economy even further, have flocked to ATMs and banks, seeking to withdraw as much cash as possible before it might be too late. 

"Some ordinary Russians are using crypto as a lifeline now that their currency has collapsed," Armstrong, the Coinbase CEO, tweeted. "Many of them likely oppose what their country is doing, and a ban would hurt them, too."

As long as US crypto businesses are complying with US laws in ensuring that sanctioned individuals or entities aren't using their platforms, "crypto could be a vital lifeline for ordinary Russians to preserve their savings [and] receive familial remittances," Michael Parker said in an email. Parker is a former federal prosecutor who's now head of anti-money laundering and sanctions practice at Ferrari & Associates, a Washington, DC-based law firm.

Jesse Powell, co-founder and CEO of Kraken Exchange, another crypto platform, tweeted that though he understood the rationale behind Ukraine's request to remove all Russians from crypto exchanges, Kraken "cannot freeze the accounts of our Russian clients without a legal requirement to do so." 

"I would guess that the vast majority of crypto holders on @krakenfx are anti-war," Powell tweeted. "#Bitcoin is the embodiment of libertarian values, which strongly favor individualism and human rights."

Given the anti-authority libertarian streak that fuels so much of the cryptocurrency sector, the refusal from crypto exchange executives to stop operations in Russia isn't surprising, said Yale University professor Jeffrey Sonnenfeld, who's the president of the Chief Executive Leadership Institute, a nonprofit focused on CEO leadership and corporate governance.

Crypto executives don't like "being told what to do," Sonnenfeld said. "And yet, there's a striking naivete [in] that they are working in support of [Putin], the greatest autocrat alive today, the most restricted world leader, [who] they are tacitly supporting by enabling a bypass, if it's even for the cognoscenti, for elites and for oligarchs, if it was as limited as some claim."

Sonnenfeld said that the reason more than 300 Western companies have pulled out of Russia so far isn't that the government told them to do so. "It's the maverick streak of these CEOs who pulled out and started this thundering herd," he said, "courageous CEOs who had the moral character to pull out."

What a full ban on Russia would and wouldn't do

Some specialists said that blocking all Russians from crypto would not only potentially inflict damage on millions of innocent citizens, but it would also do little to amplify the West's sanctions on Russia's economy. The reason? Russia doesn't have the digital infrastructure to tap into crypto assets at a level required to outmaneuver the economic penalties already imposed by the US and its allies.

"You can't flip a switch overnight and run a G20 economy on cryptocurrency," Conklin said during the webinar hosted by blockchain intelligence company TRM. He explained that in recent years, Russia has worked to bolster the ruble and build up its reserves, instead of laying the rails needed to support crypto. That's why US economic sanctions have been focused on preventing Russia from accessing the reserves it keeps overseas. "Big banks in an economy need real liquidity," Conklin said. "Conducting large-scale transactions in virtual currency is likely to be slow and expensive."

Anthony Citrano, founder of Los Angeles-based NFT platform Acquicent, pointed to crypto prices as a clue to what's going on. "If the Russian government really were using crypto as a major piece of their international finance strategy, you'd expect to see absolutely explosive growth in prices of major crypto [currencies]," he said, "which we have not seen. Time will tell, but for now there is zero evidence this is happening."

Former federal prosecutor Ari Redbord, who's now head of legal and government affairs at TRM, said the economic sanctions levied so far have been so "serious and so draconian in their measures" that Russia would need much more than crypto assets to counterbalance them. "We're talking about [the] potential loss of, or no access to, hundreds of billions of dollars in frozen [Russian] Central Bank assets. We're talking about $1.5 trillion in potential trade losses," he said. "The entire crypto market cap doesn't approach what ultimately Russia would need to prop up a G20 [economy] government and fight what is going to become a more and more costly war."

But that doesn't mean the Russian government or Putin's supporters won't try to use crypto to circumvent economic sanctions. "Russian actors are very adept at money laundering and have been for a long time," Redbord said. In the case of crypto, they'll be looking for "noncompliant exchanges in order to move those funds." 

Such exchanges include platforms like Suex, which was blacklisted by the Biden administration in September for allegedly helping launder ransomware payments. TRM has identified about 340 exchanges that are either in Russia or Russia-related and don't have compliance controls in place, "and that is where illicit actors will look to move on as on-ramps and off-ramps for crypto," Redbord said.

Those digital platforms are already operating outside the law, though. For any US business, including businesses in the crypto industry, "there is still a full compliance obligation to not deal with sanctioned parties or interests in blocked property," said Parker, from Ferrari & Associates. "US crypto businesses must, and largely do, institute robust compliance programs, including advanced analytics software, to ensure legal compliance with US sanctions."

Bringing Russia to a standstill

Yale's Sonnenfeld argues that it's beside the point whether Putin and his supporters can actually get their hands on enough digital assets to offset the impact of Western sanctions. He said that by halting all operations in Russia, crypto exchanges could contribute to putting even more pressure on Putin's government, until it reaches a tipping point.

"Government-ordered sanctions have limits," Sonnenfeld said, even if they're a coordinated effort between multiple international actors, including the US, the EU, the UK, Australia, Japan and the UN. "They work best when voluntary efforts of the private sector rally."

That's what happened in South Africa in the late 1980s, Sonnenfeld said, when international pressure contributed to putting an end to apartheid, a system of institutionalized racial segregation that had ruled the country for more than 40 years. Economic sanctions imposed by the US government had an effect only when dozens of major private companies joined in. "It brought civil society to a stop/standstill," he said.

Sonnenfeld and his research team at Yale compiled a list of companies that continued operating in Russia following its invasion of Ukraine. After the publication of a Washington Post story that mentioned that McDonald's and Starbucks were on the list, both chains announced plans to stop operating in Russia. Since the list was created and made public, it now shows "over 330 companies [that] have announced their withdrawal from Russia in protest" of the Ukraine war.

For Sonnenfeld, paralyzing Russia's economy is the only nonmilitary option the West has against Putin's advances on Ukraine.

"The humanitarian thing to do is to not go with bombs and bullets, and to strangle civil society" and dissolve Putin's image of being a totalitarian with full control over all sectors, he said. "If you can show him to be truly impotent over the economy, that he doesn't have control over civil society, then he and the oligarchs fall flat on their face, and that's what cryptocurrency mavericks can do" should they decide to halt operations in Russia. "They can be really helpful here." 

Allowing ordinary Russians to have access to digital assets through crypto exchanges is "not doing anything humanitarian," Sonnenfeld said. "People should be thrown out of work, they should be out on the street" due to an economic collapse brought on by government-ordered sanctions and to private companies denying Russian citizens access to services, goods and money. "Is that cruel?" Sonnenfeld said. "No, it is better than shooting them, than bombing them -- and that's the stage we're at right now."


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Counting Your Macros: What They Are And How To Calculate Them


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Counting Your Macros: What They Are and How to Calculate Them


Counting Your Macros: What They Are and How to Calculate Them

This story is part of Health by the Numbers, CNET's deep dive into how we quantify health.

For some people, tracking your daily diet can be a helpful way to make sure you're getting the right amount of fuel each day. Trying to track every single calorie might not be your best bet, though. Instead, consider tracking your macronutrients -- that's basically a fancier word for the major nutrient groups that your body needs, which are carbohydrates, fats and protein.

There are many benefits to tracking macros instead of calories. First, you'll have a more balanced diet by focusing on eating a variety of nutrients that give your body energy and help your digestive system work. Not only can this practice help you reach your health goals faster than focusing on calories alone, this method of food logging can also help you understand which types of food make you feel good or bad, which foods improve your athletic performance and which foods help you focus or make you drag. Counting macros can also help you shift your current eating habits to healthier patterns for the long-term.

You'll need to learn how to read a nutrition facts label for this approach, but the benefits far outweigh the time you'll spend grasping the concept of a macro diet. 

Read also: What's in a Calorie, and Why That Matters More Than the Number

What are macronutrients?

Macronutrients are molecules we need in large amounts, also known as the main nutrients we need to simply survive. Micronutrients, in contrast, are substances required in much smaller amounts, such as vitamins, minerals and electrolytes.

The three macronutrients are carbohydrates, proteins and fats. Despite fad diets, you do need all three: Cutting out any one macronutrient puts you at risk for nutrient deficiencies and illness.

A man's hands opening a loaf of homemade bread.

The three macronutrients are carbohydrates, proteins and fats.

Hudzilla/Getty Images

Carbohydrates

Carbohydrates give you quick energy. When you eat carbs, your body converts them to glucose (sugar) and either uses that sugar immediately or stores it as glycogen for later use, often during exercise and in between meals. Complex carbohydrates — like starchy vegetables and whole grains -- also promote digestive health because they're high in dietary fiber.

Protein

Protein helps you grow, repair injuries, build muscle and fend off infections, to name a few functions. Proteins are made of amino acids, which are the building blocks of many structures in your body. You need 20 different amino acids, nine of which are essential amino acids, meaning your body can't produce them on its own and you must obtain them from food.

High-protein foods include poultry, beef, fish, soy, yogurt, cheese and other dairy products. If you stick with a plant-based diet, some starches, vegetables and beans are also good sources of protein.

Fats

Dietary fat is required for your body to do its many jobs. You need fat to absorb the fat-soluble vitamins (A, D, E and K), to insulate your body during cold weather and to go long periods of time without eating. Dietary fat also protects your organs, supports cell growth and induces hormone production.

How many calories does each macronutrient have?

Each macronutrient corresponds to a specific calorie amount per gram: 

  • Carbohydrates have 4 calories per gram
  • Proteins have 4 calories per gram
  • Fats have 9 calories per gram

How many macros should I eat?

There's really no answer to this question: Every person is different, and as such, every person's preferable macronutrient intake will be different. However, the federal dietary recommendations suggest this macronutrient ratio:

  • 45% to 60% carbohydrate
  • 20% to 35% fats
  • Remainder from protein 

The federal suggestion is based on the fact that carbs serve as the body's main fuel source, and are the easiest macronutrient for the body to convert from food into energy. The metabolic processes for fat and protein are much more complex and take longer, which wouldn't serve you well when you need quick energy.

Your macro ratio depends on your health and fitness goals, as well as how your body responds to particular foods. For example, many people thrive on a low-carb diet, but the thought of a low-carb diet for myself makes me shudder. I perform at my best when I eat about 50% carbohydrates.

Similarly, you may do well on a high-protein diet, while someone else might experience digestive discomfort from consuming too much protein.

Note that some people, especially those on the keto diet, count net carbs instead of total carbs. To get net carbs, subtract the grams of fiber from the total grams of carbs. Why count net carbs? Our bodies don't digest fiber, so it doesn't get absorbed by the small intestine and doesn't provide your body with any energy. In that sense, calories from fiber don't really count. 

How to calculate macronutrients

Now you know what macros are and how many calories they have. Next, you'll need to do some math. That's because your intake ratio is written in percentages but nutrition information is provided in grams. I'll use my macro intake as an example.

1. First, you need to know how many calories you eat (or want to eat) each day. I eat roughly 2,300 calories per day.

2. Next, determine your ideal ratio. I like to eat about 50% carbs, 25% fat and 25% protein.

3. Then, multiply your total daily calories by your percentages.

4. Finally, divide your calorie amounts by its calorie-per-gram number.

Here's how I would calculate my calories for each macronutrient:

  • Carbs: 2,300 x 0.50 equals 1,150. I eat 1,150 calories worth of carbs each day (hello, extra slice of toast).
  • Protein: 2,300 x 0.25 equals 575, so I get 575 calories worth of protein.
  • Fats: 2,300 x 0.25 equals 575. I also get 575 calories comprised of dietary fat. 

To calculate the actual gram amounts: 

  • Carbs (4 calories per gram): 1,150 divided by 4 equals 287.5 grams of carbs.
  • Protein (4 calories per gram): 575 divided by 4 equals 143.75 grams of protein
  • Fat (9 calories per gram): 575 divided by 9 equals 63.8 grams of fat.

 If you don't like math, don't fret. The internet is home to a range of macronutrient calculators that will do the math for you.

The best macro calculators

Price: Free, but you must provide your email address to get your results.

IIFYM stands for "If It Fits Your Macros" -- a phrase and popular hashtag used by the macro-tracking community to refer to their flexible dieting approach.

This calculator is one of the most comprehensive available. It collects lifestyle and health information that many calculators don't, such as how active you are at work, what kind of cravings you have and whether you have any medical conditions.

Screenshot of the IIFYM calculator.

The IIFYM calculator takes into account your daily routine and other important factors. 

Price: Free

Healthy Eater's macro calculator calculates your macronutrient ratio based on your age, gender, height, weight and activity level. You can customize your ratio based on whether you want to reduce your weight, lose 10% body fat, maintain or gain weight.

I like this macro calculator because you can see your ratio in terms of all day, three meals, four meals or five meals.

The Muscle for Life macro calculator dashboard.

This macro calculator uses your lean body mass (LBM), basal metabolic rate (BMR) and total daily energy expenditure (TDEE) to calculate an accurate ratio. 

Legion Athletics

Price: Free

The Legion Athletics macro calculator is another very detailed calculator. It takes into account your weight, your body fat percentage, and your activity level. From there, this calculator determines your lean body mass, basal metabolic rate and total daily energy expenditure.

The upside to this calculator is that you get a more accurate ratio because it considers more factors. The downside is that you need to know your body composition before using it.

You choose whether you want to gain, lose or maintain your current weight, and you can use the sliders at the bottom to adjust your ratio if the automatic recommendation isn't ideal for you.

Tracking your macros

Your macro numbers aren't very helpful if you don't put them to use.

"Tracking macros" refers to the process of logging all your meals throughout the day and breaking down your macro ratio to ensure you're eating according to your goals. It sounds scary, but again, the web comes to the rescue with a slew of digital macro-tracking programs.

The best macro trackers

Price: Free or $20 per month

The free version of MyFitnessPal doesn't allow you to enter gram amounts for macros, only percentages. If you're comfortable with percentages only, then MFP is a great free option because of its barcode scanning feature and massive database of foods and drinks.

Screenshot of MyFitnessPal dashboard.

The MyFitnessPal dashboard breaks down your macronutrient intake with a helpful pie chart. 

MyFitnessPal

With a premium subscription, you can track by gram amounts and percentages, and you can see macro breakdowns for each meal and snack. A premium subscription also gets you extra features like food analyses (quality of what you're eating), food timestamps (when you eat what) and weekly reports.

MyMacros Plus is another great app with a large food database and barcode scanning feature.

You can also track your body weight and enter custom foods for homemade recipes so you don't have to log the individual ingredients. My favorite thing about MyMacros Plus is that it's usable without the internet, so you can track macros even when you're offline.

Tip: Food databases are helpful, but they often include multiple entries with different information for the same item, which can get confusing. It might be easier to manually log the macronutrients in your meals instead of relying on the food database. 

A screenshot of a Cronometer nutrition report.

Cronometer offers a detailed dashboard and reports feature to easily track macros.

Cronometer

Price: $50 per year. Free version available.

The Cronometer tracker tracks vitamins and minerals in addition to macros. It also allows you to track important biometrics, such as blood pressure, cholesterol, sleep, mood, pulse and more — but you first need this information on hand to use the features.

If you do have access to that information, Cronometer provides insight into long-term trends and a clear snapshot of your overall health. While Cronometer is impressive, it can be a bit overwhelming if you only want to track macros, and not the rest of the metrics it offers.

Why should I track macros?

Know that you don't need to track macros to be healthy, lose weight, build muscle or reach any other health goal. The only time you actually need to track macros is if your doctor told you so.

In fact, logging your every bite can be frustrating and time-consuming, but it's worth noting that you'll get pretty good at eyeballing portions if you make tracking a habit.

Tracking macros can definitely be useful for some things, such as preparing for a bodybuilding show or optimizing athletic performance. It can also be helpful if you want to implement "flexible dieting," or the practice of eating any foods you want, as long as they fit into your macronutrient ratio. 

Counting your macros may also be the key to finally eating less processed foods, as processed and packaged foods tend to be high in fats and carbs (and not often high in protein), and adding in more superfoods. Many people who want to create a calorie deficit to lose weight prefer tracking macronutrients instead of counting calories, as it takes the emphasis off of weight loss and shifts the focus to nutrition. This is helpful for creating long-term healthy habits.

Additionally, many people enjoy tracking macros because it helps them understand what types of foods work best for their bodies. Give it a try to see if it works for your lifestyle, but don't feel like you ever need to track your macros. 

More for your nutrition and wellness

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.


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Last Minute Shopper? These Stores Offer Same And Next-day Delivery


Last minute shopper? These stores offer same and next-day delivery


Last minute shopper? These stores offer same and next-day delivery

This story is part of Gift Guide, our year-round collection of the best gift ideas.

If you haven't finished up your holiday shopping, you may be noticing that it's becoming harder and harder to find gifts that you can get delivered in time. We've passed the shipping deadline for several online retailers already, and if you're against going to an actual store to shop you may be feeling a bit hopeless. 

There are some stores out there that offer same-day and next-day shipping options in certain areas, so you may be able to pull this off. Keep in mind that these services are not available in all locations and often have specific requirements for order amounts and daily time deadlines. 

Below is some information that may be able to help you get the perfect gift for that special someone in time for the holidays.

Read moreHoliday shipping deadlines expired: Do Target, Walmart, Best Buy, Apple curbside pickup instead

Amazon

Amazon's same-day delivery service is available to Prime members in various ZIP codes across the country. To qualify for free same-day shipping you'll need to spend $35 on qualifying products, which are marked as "Prime Free Same-Day Delivery." There is a daily cut-off time and the listing will tell you how much time you have left to order it so you can receive it the same day. 

Best Buy

Some Best Buy locations offer same-day delivery on in-stock products. You need to place your order by 5 p.m. local time daily (except Sunday, which is 3 p.m.) to qualify. This service is far more limited than Amazon and Walmart's, but be sure to check and see if you can get anything delivered the same day, otherwise you may want to opt for curbside pickup.

Walmart

Walmart offers free same-day shipping on orders of $35 or more as part of its Walmart Plus subscription. The items will need to be available in your local Walmart for the same-day shipping to happen, otherwise there are a ton of items that are available with free next-day shipping. Walmart Plus members can have anything shipped to their home for free without limits.

Target

Target's same-day delivery service is powered by Shipt, which is a bit different from the others in this list. Shipt is a third-party service that requires a membership in order to get the benefits. One great part of the service is that you can schedule the delivery (within available times) and in some locations you can get the order as soon as 60 minutes after placing it.

Sephora

Sephora has partnered with Instacart for its same-day deliveries. If you're a member of Sephora's Beauty Insider program you can get free same-day delivery through Christmas using code SAMEDAY.

Macy's 

Through a partnership with DoorDash, Macy's is able to deliver a lot of items to you the same day or the very next day. Eligible items have a special icon next to them so you can easily identify these as you shop. You will need to pay a $15 fee for orders that would qualify for free standard shipping, or $26 for any other order.

GameStop

For orders placed on GameStop's site or mobile app you can get same-day delivery when you pick "Deliver Today" during the checkout process. It's available up until three hours before your local store closes, and does vary based on inventory at that store.

Costco

While it's mainly for groceries, Costco does offer same-day delivery through Instacart for orders of $35 or more. It's worth noting that the price in the app and the price in Costco's warehouse are often different, so you will likely be paying a little extra on each item for the convenience.

Bed Bath & Beyond

Bed Bath & Beyond may not be the first place you think of, but it offers thousands of items with same-day delivery for a $10 flat-fee. Availability will vary based on local inventory, but it's worth checking to see what it has if you can't find what you want elsewhere.


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Best Dishwasher For 2022


Best Dishwasher for 2022


Sure, a dishwasher's primary function is helping clean up after a meal, but it's also so much more than that. A dishwasher is also a live-in housekeeper, a device to help children learn about chores and a radical act of self-care or couples' therapy. (You can forget about those disagreements thanks to our helpful and definitive guide to the right way to load a dishwasher.)

Finding the best dishwasher in 2022 isn't as simple as it sounds. Dishwashers are relatively standard in size -- typically 24 inches wide and about 35 inches high -- so choosing the perfect model one for you is more a matter of your available budget and what kind of options or features you want. In terms of dishwasher functionality, many rating sites, including CNET, have previously concluded that the dish detergent you use and properly loading the dishwasher are often more important than the dishwasher itself when it comes to getting your dishes sparkling clean. What higher prices typically get you are more racks, hidden controls, smart features, numerous cycle options and peace and quiet, not appreciably cleaner dishes -- though some may get you appreciably drier dishes.

If you're wondering how much a dishwasher should cost, a typical model with a variety of options runs between $600 and $1,100, with several good choices falling below that range and higher-end models offering more than you could even imagine you might need except for the device to actually load itself. 

Read more: Yes, You Need to Clean Your Dishwasher. Here's How

I evaluated a number of the most popular models with a range of features and in several price points to bring you the best built-in dishwashers for 2022.

Bosch/CNET

For features versus price where overall user rating is concerned, Bosch's 300 Series dishwasher is among the most highly rated across several major retailer sites, coming in just below average in price for the number of amenities it offers. Its large capacity holds up to 16 place settings, it includes a desirable third rack, and it offers an adjustable middle rack to accommodate larger items, as well as flexible tines in the lower rack for even more versatile loading. Five wash cycles are available: heavy, auto, normal, rinse and hold and a speedy one-hour cycle, with four additional modes such as delay start, half load, sanitize and extra dry. With a quieter-than-average decibel level of 44, this is the best overall dishwasher to buy for what it offers. Bosch also offers 100, 500 and 800 series dishwashers in different price points that also maintain consumer popularity and high ratings.

In person, this was one of the slickest-looking dishwashers of the bunch. But beware, that sleek modern stainless look may get tarnished by fingerprints if you have little ones who tend to touch and grab everything in sight. I loved the adjustable top (third) silverware rack, in addition to a removable lower silverware rack, which felt sturdy and frees up space in the lower racks for plates, pans and other larger items.

  • Home Depot rating: 4.6 out of 5 based on 5,053 reviews
  • Lowe's rating: 4.3 out of 5 based on 1,610 reviews
Whirlpool/CNET

Many very good dishwasher options are available in the $500-to-$600 range, but for less than $500 for a full-size appliance, Whirlpool offers a reliable, no-frills model with over five figures of positive ratings, that still includes many of the amenities of the popular Bosch dishwasher above. An in-door silverware rack creates additional space in the basin, which can store up to 14 place settings. For your savings, you still get a stainless steel finish, as well as heavy, normal, high-temperature, and one-hour wash cycles, with sanitize and heated dry options. More expensive models tend to have soundproofing features that reduce the dishwasher noise while it's running. But at 55 decibels, this Whirlpool model is well within the range of the average noise level for dishwashers.

While this model wasn't as aesthetically pleasing in person, it had well-organized racks and was roomy inside. The front stainless steel panel also feels a hair flimsier than some of the others, so beware of dents.

  • Home Depot rating: 4.3 out of 5 based on 13,461 reviews
  • Lowe's rating: 4.3 out of 5 based on 10,599 reviews
KitchenAid/CNET

With cycles that can run several hours, perhaps noise -- or lack thereof -- is the most important consideration for you, especially if your open-plan kitchen is close to your bedroom or nursery, or if it's also your office. Most standard dishwashers run in the 50-60 decibel range, which is just below the noise level of normal, indoor conversation. Many models now include additional technology that helps bring the noise level down to a very quiet 40-50 decibels, but this Kitchenaid model achieves an almost whisper-quiet level at only 39 decibels. In addition to being able to take a nap while the dishwasher is running, this high-end model also includes a third rack, a ProWash sensor that automatically adjusts the cycle for the soil level of the dishes and an extended heat dry option that can even evaporate the most determined drops on your plasticware.

This model reminded me of the Bosch SHEM63W55N both inside and out with its slick, modern design. The top silverware rack is slim but sturdy. The adjustable middle rack was simple to operate and intuitive to move into position to accommodate items of varying sizes.

  • Home Depot rating: 4.7 out of 5 based on 1,396 reviews
  • Lowe's rating: 4.5 out of 5 based on 124 reviews
LG/CNET

This smart LG dishwasher includes Wi-Fi capability that allows it to communicate with other devices, meaning you can start or lock the machine remotely from a mobile phone app or even by voice activation within the house. Additionally, LED lights allow you to see inside the dishwasher during the cycle, giving it almost babysitter-like power if your kids or pets are also fascinated by the washing machine. You pay a little extra for the smart capabilities, but otherwise, the LG offers the same variety of wash cycles as the Bosch model above, as well as a third rack and adjustable upper rack, accommodating up to 15 place settings. At 42 decibels this is also one of the more quiet options on the market.

If minimalist design appeals to you, this dishwasher hides its control panel and buttons inside the dishwasher on the top of the door, giving the front panel a nice, clean look. The LED lights that activated when I opened the door were bright to help spot fallen forks or unclean dishes. This model felt as sturdily built as any I had the pleasure of vigorously opening, closing and jostling about. 

  • Home Depot rating: 4.3 out of 5 based on 886 reviews
  • Lowe's rating: 4.3 based on 606 reviews
Samsung/CNET

In the 18-inch-wide department, Samsung offers a consistently highly rated dishwasher that is also budget-friendly for the number of amenities it contains. Tines in the bottom rack fold down to allow for larger items, and it can hold up to eight place settings in its normal configuration. It runs at a very quiet rate of 46 decibels, and in addition to its five available cycles with four modes, it includes an auto-release door that opens the dishwasher and allows air to circulate in quickly, cooling your clean dishes and improving drying performance.

Despite its downsized dimensions, this model still had seemingly plenty of space inside for even a family sized load of dishes. Like the LG, this Samsung has its controls set into the top of the door so there's only a clean stainless steel panel to look at when the door is shut. The top rack is adjustable and was easy to maneuver. 

  • Home Depot rating: 4.7 out of 5 based on 60 reviews

How we evaluate dishwashers and best list methodology

I researched the dishwashers in this list by analyzing specs and user reviews from major retailer sites such as Home Depot, Lowe's and Best Buy. I also considered their best-selling and top-rated models and their available features compared to price. I focused on those models that had a rating of at least 4.5 stars with at least 500 ratings, or at least the highest rating among the highest number of ratings for the feature or size I was evaluating. 

Only those dishwashers that were Energy Star Certified by the EPA were considered, for peace of mind concerning energy efficiency. I dove deep into user comments and ratings to ensure there were no persisting problems, issues or complaints among a particular brand or model. While we didn't do extensive hands-on testing for this list of best dishwashers, I was able to get my hands on several models in various appliance showrooms to evaluate the build of the unit and the intuitiveness of the buttons and controls.

Dishwasher buying guide: Things to consider

Dishwasher size

The size of your dishwasher is the first decision you'll make since not all kitchens have the space to accommodate a full-sized model. Most standard models are 24 inches wide and about 35 inches high and kitchens are generally designed to house a model of those dimensions, but there are slimmer dishwashers to accommodate smaller spaces. 

A Bosch 100 series dishwasher in a kitchen

A standard dishwasher is 24 x 35 inches in size but compact and custom models exist for smaller spaces. 

Bosch

Choosing a style

Most dishwashers are available in stainless steel, which fits into most kitchen motifs. Many models are also available in white, black and other finishes. You won't find tons of color options but Samsung offers a bespoke line that includes unique finishes including navy steel and brownish Tuscan steel. 

Samsung bespoke kitchen appliances in a kitchen

Samsung has a line of bespoke large kitchen appliances to add some color to your kitchen.

Samsung

The pricier models including Bosch and KitchenAid tend to have sleek, minimalist front doors and flashier internal design. More budget-friendly brands such as Whirlpool and Maytag have more traditional aesthetics, generally speaking.

Dishwasher racks and rack placement

This is an easily overlooked feature but it has a significant impact on your day-to-day dishwashing. A new trend is the small third flat rack at the top that can accommodate extra silverware, kitchen utensils and other smaller items. They are typically in addition to an upright silverware holder housed in the bottom rack. If you find yourself filling or overfilling a standard silverware holder on a regular basis, this feature will allow you to wash everything and keep things neat and tidy. 

A person places a small whisk in the third rack of a dishwasher

The trendy third rack provides another place to load silverware, kitchen utensils and other small items. 

Whirlpool

Many dishwashers also now have adjustable racks to accommodate dishes and pans of odd or abnormally large sizes. If you've ever struggled with fitting large items into your dishwasher, you should consider a model with adjustable racks. 

Read more: Best Dishwasher Features of 2022

Various dishwasher cycles and features: Do they matter?

There are dishwasher cycles that come standard on nearly every model -- normal, quick wash, heavy-duty, delicate -- but fancier units will have even more specific cycles such as mineral-assisted wash and presoak cycle. These extra cycles can be nice to have but I wouldn't weigh them too heavily when making a purchase decision. Ultimately, you'll be using the standard cycles far more than the niche ones. 

Here's a quick guide to dishwasher cycles and when to use them.

A person pressing buttons on a dishwasher

Don't become consumed with the various cycles. You'll likely only ever use two or three.

Maytag

Drying cycles: Condensation versus electric drying

Most dishwashers have one of two ways to dry dishes after a wash. Many use a condensation process where the dishwasher will use very hot water to heat the dishes inside toward the end. Then, as the tub cools with the hot dishware, condensation will occur and water will drip off the dishes.

Other dishwashers, including some KitchenAid models, have an electric heating element to heat the air and dry dishes at the end. This may be a more thorough way to dry the dishes but it's also less sanitary, less energy-efficient and will melt plastic items that are on the bottom rack since they are so close to the heating element. 

Dishwasher noise level

While dishwashers generally have more in common than they do differences, the noise level is one area in which they do vary and may affect your overall satisfaction with a particular unit. Most modern dishwashers are pretty quiet, reaching only 40 or 50 decibels. But some, like the Kitchenaid KDFE204KPS, have advanced technology to keep the machine as hush-hush quiet as 39 decibels when running. If you look into the specs section of each model, this information should be listed clearly. 

Dishwasher FAQs

What is the average lifespan of a dishwasher?

Manufacturers will tell you a dishwasher should last about 10 years but you might expect to get a few more years out of it than that if you don't overuse the machine and take some quick steps to keep it running smoothly. 

There are things you can do to extend the life of your dishwasher like scraping off solid foods from plates and pans before loading, cleaning the filter monthly and never putting vinegar inside your dishwasher, as CNET's Katie Teague explains.

What are the different styles of dishwashers?

Dishwashers are fairly standard in size -- 24 inches wide by 35 inches tall -- with some narrower, 18-inch options also available. Beyond those two customary widths, the major aesthetic decisions you are making are in the dishwasher's finish, the handle type and whether the controls are located on the front panel of the dishwasher or hidden along the top of the loading door, referred to as "front control" or "top control" in the search features. 

Most available dishwashers allow you to make specific selections among those features once you've decided on a particular size and model. Then your decision becomes a matter of what additional features you desire in a dishwasher and what's available for your budget. The higher-end models are smart-enabled, offer a third rack and adjustable rack settings, numerous wash cycle selections and also have bonus features such as leak sensors and self-cleaning filters. Budget-friendly options may have fewer features, but you should still expect at least a few wash cycle selections with perfectly clean and dry dishes at the end of any given cycle.

When is the best time to buy a dishwasher?

According to a report by Consumer Reports and Gap Intelligence, dishwasher prices begin to dip at the start of summer culminating with the biggest drops in the months leading up to Black Friday and Cyber Monday.

What is the difference between a plastic and stainless steel dishwasher tub?

Along with soundproofing technology, the other matter which has the biggest impact on a dishwasher's price is whether the tub is made of stainless steel, heavy-duty plastic or as in only a few models, a stainless steel hybrid. Stainless steel models tend to be slightly more efficient since they conduct heat and can more easily maintain temperature during cycles, but most plastic tub models are also Energy Star Certified and should not present an energy efficiency concern. There is no major difference in durability between plastic and stainless steel tubs, with both types of dishwashers tending to last about 10 years.

Should I get a dishwasher warranty and how important is it?

Your dishwasher should last you about 10 years without requiring any major repairs but, of course, a warranty is a good thing to have if something goes wrong soon after you take it home. Most warranties from the major brands outlined here cover replacement parts and labor for one year from the date you purchased it and are designed to protect you should there be a major manufacturer flaw in your model. 

It is worth noting that Maytag appliances include a generous, limited 10-year warranty that covers certain replacement parts after the first year warranty expires. Meanwhile, you can potentially extend the efficacy and lifespan of your dishwasher by taking care of it, with CNET's guide to how to clean your dishwasher.

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