Lively Volum+ 15, Issue 5 Summer 2023 Lifestyle Magazine FIND YOUR COMFORT EAISLY CLEAN BEAUTY get thicker, healthier hair control your perimenopause 5 easy ways to upgrade your walk HEALTH FITNESS FACE OFF WHAM BAM THANK YOU LAMB Bumble bowled over by water st The classic comfortroast Mindful recipes for lazy spring weekends 13 NEW LOOK
Claire Sanderson About claire, She is an editor in chief of health, lifestyle magazine. A media and communications professional with 19 years› extensive experience working for large scale news and media organisations. I have a track record of success in planning and implementing communication strategies, editing and writing content, staff recruitment, as well as directing teams for productivity and service delivery. Further to her career, her broad range of skills includes strategic planning, project management, public and media communications, as well as budget and team management. In addition, She have strong writing, editing, communication and interpersonal skills with excellent leadership and organisational abilities. She is responsible for the strategy and direction of the entire brand across all platforms. Claire is a regular contributor to TV, radio and podcasts. She also speaks at universities about improving social diversity in the media and has worked with the government to improve health outcomes of women. 3 Lifestyle Magazine Contents Ultimate Guide To Clean Beauty Health Products For Skin Health Challenges Benefits Of Honey in Milk & Bread New Breakfast Recipes The First Fitness Factor Tennis Game Relaxation Techniques 468 10 12 14 16 18
Ultimate Guide to Clean Beauty BEAUTY>SKINCARE You don’t need the last name Paltrow, a standing gua sha appointment, or a shelf full of powdered mushroom extracts to care about the ingredients in your beauty products. From parabens, phthalates, and sulfates to oxybenzone, triclosan, hydroquinone, and artificial fragrances, these dirty beauty words are fear inducing enough to elicit a Marie Kondo-style purge of your entire bathroom cabinet, even in the most apathetic among us. Nearly 50 percent of women are already using clean beauty products of more than 1,000 women across all ages, races, and ethnicities, and more than 60 percent of women would be willing to splurge on one. Do you need to have a skincare routine? Well, you don’t need to do anything— but yes, having a skincare routine is recommended by experts. Again: “Consistency in a skincare routine is essential for maintaining skin health, preventing issues, and reaping the full benefits of the products you use,” says Schwartz. But an important thing to note is that “routine” simply means the basics: cleansing, moisturizing, using sunscreen. Everything else is added value. “From a functional perspective, regularly washing your skin removes dirt, oil, and bacteria from your skin, which is important from a health perspective,” says Hartman. “As we age, our skin also loses some of its natural radiance and moisturizer, so by incorporating a few skincare products into your daily routine, you can help restore moisture and other key ingredients to make skin look its best.” The next step is figuring out what products are best for you and your skin, which can be determined with the help of a dermatologist or licensed aesthetician. “It’s important to choose products that suit your skin type and concerns and to follow a routine that works for you,” Schwartz says. “Consulting with a trained healthcare provider can help you create a personalized skincare plan—you can even see providers virtually through a service like Ro.” As for specific products and ingredients, Hartman recommends focusing on what he calls the “holy trinity of skincare”: antioxidants, retinol, and sunscreen. “Applying the right mix of the holy trinity will not only slow signs of premature aging, like fine lines, wrinkles, and age spots, but can also help reverse some of the damage already done,” says the derm. 4 Lifestyle Magazine
How to transform your skin care, makeup, and hair care routine with nontoxic products that actually work. 5 Lifestyle Magazine he perils of palm oil is a great example. Palm oil, used in everything from lipstick to shampoo, is a natural ingredient that comes from the fruit on tropical palm trees. However, producing palm oil wreaks havoc on the environment. To build palm oil plantations, trees are often cleared in tropical rain forests, causing deforestation and loss of animal habitats. According to the World Wildlife . Fund, areas the size of approximately 300 football fields are cleared each hour for palm oil production, with orangutans and Sumatran tigers at risk of extinction. But boycotting palm oil isn’t necessarily the solution. As with any natural resource, palm oil can be produced responsibly, and exchanging palm oil—the highest-yielding vegetable oil—with other vegetable-based carrier oils could actually worsen environmental problems. T
More and more products promise “clean beauty,” along with plumper lips and fewer wrinkles. But what does that actually mean? “If you ask 10 different people what clean beauty means, you’ll get 10 different answers,” said Caroline Hirons, a prominent British skincare influencer. When you scrape away at it, she said, it “doesn’t really mean anything.” Much like the murky term “sustainability” in fashion, there is no clear definition of clean beauty — and no consensus on the specific substances and chemicals that should be avoided or embraced. As awareness of the lack of regulation in the beauty industry has risen in recent years, so too has skepticism about the “clean” movement. One of the products is so good ,CAMOMILE «cleansign oil». To use it, apply a small amount of the product to wet skin, gently massage over face and eye area, rinse thoroughly, and pat skin dry with a soft, clean towel. You can also experiment with applying the cleansing oil to dry skin, and then you either rinse with water or splash with water and work the oil into a milky emulsion before rinsing. If you’re using your cleansing oil as part of a double cleanse, you would then follow up with your regular, watersoluble cleanser. Many people prefer to use cleansing oils this way to ensure completely clean skin. 6 Lifestyle Magazine Try these products below for skin:
Skin is the body’s largest organ. But when it’s compromised, the skin’s ability to work as an effective barrier is impaired. We have therefore found the best ways to improve skin health to support it in maintaining its protective role. As the weather begins to change, it›s more importent than ever to pay attention to your skin. From toners to overnight treatments, now›s the time to take serios action to ensure hydration and protection for your best skin in the coming monthes. « « 7 Lifestyle Magazine FILTERS ARE GREAT, BUT GREAT SKIN IS BETTER Skin TO Skin our skin is the window to your body that reveals the stories of your life. From acne breakouts during your teenage years to the radiant glow of pregnancy and the sunspots of aging, both your age and your health are reflected in your skin. Skin has many functions, making it the ultimate multitasker of the human body. Its most important role is being the first line of defense between our bodies and the outside world, protecting us from bacteria, viruses, and pollution and chemical substances that we encounter in the workplace and at home. There is a multibilliondollar industry dedicated to products that keep your skin looking its best, and which claim to fight signs of aging. But moisturizers only go skin deep, and aging develops at a deeper, cellular level, Keep stress in check, The researchers suspect that stress increases the quantity of sebum, which is the oily substance that blocks pores. This, in turn, leads to greater acne severity. Reducing your stress levels may lead to clearer skin. If you think that stress is having an impact on your skin, try stress reduction techniques such as tai chi, yoga, or meditation, Skin moisturizers keep the top layer of skin cells hydrated and seal in moisture. Moisturizers often contain humectants to attract moisture, occlusive agents to retain moisture in the skin, and emollients to smooth the spaces between skin cells, Quit smoking, Getting your beauty sleep will banish those dark circles around your eyes and improve your skin tone, and, best of all, it is free.
ou can make one of those winter sides in just 20 minutes or less. From glazed beets and carrots to warm broccoli and cauliflower, these dishes are packed with seasonal veggies and will pair nicely with your favorite cozy meals. Try our Spinach Salad with Warm Maple Dressing or Caramelized Broccolini & White Beans for a delicious, easy and healthy addition to the dinner table. For examples, Classic broccoli salad, the perfect dish for a potluck, is updated with cauliflower, bacon and a sprinkle of crunchy sunflower seeds in this so-easy recipe that›s sure to be a new picnic favorite, Broccolini takes on a smoky char from the cast-iron pan before it›s combined with white beans and aromatics in this savory side dish. A vibrant parsley and hazelnut sauce finishes the dish with a bright and nutty flavor and Sauté�ed spinach (or any greens) with garlic and a squeeze of lemon is a simple formula that lets spinach shine and will never go out of favor. any dish you will choose it becareful that it suits to your body for the benefit of nutrients. Y Need an easy way to boost your veggie intake? Add a salad! In this 30-day challenge, we will help you add a salad each day to meet your goals. Whether it›s a simple side or a filling lunch, these recipes will help you boost the nutrition of your meals without sacrificing flavor. In first steps Enjoying a salad is easy when you make it ahead. Prep your salad ingredients in advance and store in the fridge, so you can easily make a salad on your lunch break or serve alongside dinner. In next steps, Give your salad a boost with plantbased proteins like tofu, beans, tempeh, seitan or edamame. Not only do nuts add a nice texture to salads, but also they add a punch of healthy fat. Nuts also deliver protein and fiber to give your salad more staying power. Also try to Add freshness and flavor to your salad with fresh herbs. Whether it›s parsley, cilantro, oregano, basil, dill or chives, picking your favorite herbs can help you customize your salad›s flavor while getting a nutrition boost. 8 Lifestyle Magazine
HEALTH CHALLENGES Sometimes the foods we love and count on for good health are contaminated with germs that cause sickness and can even be deadly. More progress is needed to protect people and reduce foodborne illness. New challenges to food safety will continue to emerge, largely because of: 1-Changes in our food production and supply, including more imported foods. 2-Changes in the environment leading to food contamination. 3-New and emerging bacteria, toxins, and antimicrobial resistance. 4-Changes in consumer preferences and habits. 5-Changes in the tests that diagnose foodborne illness. We don’t want to this to feel overwhelming so there’s no obligation to make all the recipes, we recommend or have a completely different salad each day. we want to give suggestions, but we know that some people will have dietary restrictions or simply won’t have time to make all the recipes. No worries! Make this challenge your own. Preparing your daily salad at home is an important element because the salad can be whatever you want. There is a structure and themes help shape your salads, but creativity is encouraged around your favorite foods + flavors. Cooking at home will naturally steer you to healthier outcomes. It’s a chance to try any food you want to make. That weird root vegetable, off-color pepper, medley of dark & light unusual lettuces, or local seasonal fruit you would never get. Roast and steam and slow cook for warm winter comfort.
Consume Bread « « YOUR HEALTH START THIS DAY FROM At breakfast we need to stock our bodies with the fuel it requires for our daily activities. Schoolage children, office workers, and sportspersons should pay particular attention to consuming adequate amounts of carbohydrates in the morning. Carbohydrates present in whole grains and bread provide available energy for the brain and allow individuals to enhance cognitive functions such as attention and memory, whether in the classroom or at the workplace. Studies show that having a proper breakfast actually improves behavioral performance, allowing individuals to find creative solutions, collaborate with each other, and be willing to learn. Breakfast should be the largest meal of the day. Bread ideas for your mornings include classic French toast, quick poached eggs with bread soldiers, chic croque madame, and a simple cheese toastie. In the Lunch, gives us a chance to recharge for the second part of the day and avoid a dip of energy in the middle of the afternoon. Complex carbohydrates in whole grains and wholemeal bread stimulate a slow-release of glucose into the blood stream, preventing blood sugar spikes throughout the afternoon Teenagers for example need a boost of vitality and nutrients for their changing bodies and their afterschool activities. Calcium-fortified white bread promotes bone health and regulates muscle contraction, essential during the teenage years. The best healthy packed-lunch idea to avoid moody teens is a well-balanced sandwich. There are plenty of bread types to choose from. Make sure to include quality protein inside as the filling and an extra portion of fruit and vegetables to accompany the sandwich. Excellent protein options include boiled eggs, turkey breast, cottage cheese, oven-baked ham, and sardines (for an extra punch of calcium!). Humus and nut-butters are great vegan options too. In the dinner, According to Aryurveda, it is best to have an early supper to allow the body to fully digest and detox during the night. Including high-fiber bread in your dinner plate encourages optimum bowel movements and will make you feel lighter as you go to bed. Breads rich in dietary fiber also lower your risk of diabetes, obesity, coronary heart disease, hypertension, stroke, and gastrointestinal conditions. Each meal has its nutritional necessities and the good news is that you can eat bread at any time of the day!
ay you feel that healthy meals comes only for specefic people but it›s not like this. Every poeple should depend on a healthy diet. Honey and bread is our first topic. Experimentation is key when substituting honey for sugar to incorporate honey in diet. Baking with honey can cause excess browning and moisture. As a general rule, use ¾ cup of honey for every one cup of sugar, reduce the liquid in the recipe by 2 tablespoons and lower the oven temperature by 25 degrees Fahrenheit.We have a quik tips fo this: Use honey to sweeten your dressings or marinades, Stir honey into coffee or tea, Drizzle honey on top of toast or pancakes, Mix honey into yogurt, cereal, or oatmeal for a more natural sweetener, Spread raw honey over whole grain toast and top with peanut butter. Honey contains the protein defensin-1, which has the ability to kill bacteria. Also including honey in milk is excellent for a healthier body, especially in hot milk, which is useful in treating sore throats. Also including honey in milk is excellent for a healthier body, especially in hot milk because It›s useful. Good food, good mood M 11 Lifestyle Magazine
Satisfying Breakfast Recipes That Will Make You A Morning Person
13 Lifestyle Magazine MORNING ROUTINE Two types of morning people exist. Some roll out of bed and hit the ground running without giving much thought to breakfast, or even eating, for hours. (Move first, fuel later.) Then, there are the ones who revel in a morning routine that very much revolves around food. Healthy breakfast ideas are constantly swirling as they slide out of bed to craft the perfect cup of artfully poured coffee. There isn’t necessarily a right morning person to be. But generally, I assume anyone who doesn’t identify as a breakfast person simply hasn’t found an AM meal they truly love. So, we’re here to help. Below, I’ve rounded up a collection of easy, healthy breakfast ideas to suit every kind of morning mood, from sweet chia puddings and hearty favorites to nutritious takes on global-inspired brunches. And if you don’t have time to sit and savor, no worries. There are plenty of make-ahead meals you could easily grab and go, too. Millet and Amaranth Porridge With Figs and Papaya Creamy Pumpkin Oat Bran Porridge Banana-Cashew Baked Oatmeal Add 2 cups of water and the millet, amaranth, and salt to the inner liner of an electric pressure cooker. Lock the lid into place and cook on high pressure for 12 minutes. Let the pressure release naturally (about 10 minutes). Set the cooker to Keep Warm. Remove the lid and stir in milk to taste (I like my porridge loose but creamy). Add salt as needed. To serve, spoon the porridge into bowls, top with a dollop of yogurt, and finish with fresh fruit and a drizzle of honey. Serve with lime wedges for squeezing over. IN THE SLOW COOKER Butter the interior of your slow cooker (grains and porridges tend to stick). Cook the porridge as above, on low for 4 hours. Add almond/hempmilk, water and sea salt to a medium saucepan. Bring to a boil, then whisk in oat bran very slowly, making sure there are no lumps. Cook over medium heat for 2 more minutes, then remove from heat and cover for 2-3 minutes. Then, stir in pumpkin puree, maple syrup, coconut oil and spices. Serve immediately with additional coconut oil and spices to top. Consider this list your breakfast recipes cheat sheet— the place to find all the decadent three-ingredient chia puddings, satisfying breakfast pastries, and elegantly embellished avocado toasts actually worth getting out of bed for. But don’t stress: You won’t need to be up before dawn to get it right! Many of the recipes here are the kind of make-ahead breakfasts you can prep the night before, so you can throw off the covers and dive into your overnight oats just a few minutes before your first Zoom call. And for the days you’ve got less time to plan? Try a smoothie or perfectly fluffy omelet. From a messy, fill-you-up-till-lunchtime egg sandwich chock-full of jammy onions to nutritious breakfast ideas like a vibrant, herby shakshuka to homemade cashew yogurts for a fully vegan breakfast, there’s something for everyone on this list. What’re you waiting for? The best breakfast recipes await you. This recipe is also fantastic for serving the family breakfast on the weekend, or making for a friend. It’s pretty hard to beat fresh out of the oven, but also amazing reheated with a splash of milk (I do oat milk) in the microwave.
Warm up and cool down after walking.. Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. ou carry your own body weight when you walk. This is known as weight-bearing exercise. Some of the benefits include:increased cardiovascular and pulmonary (heart and lung) fitnessreduced risk of heart disease and stroke. improved management of conditions such as hypertension (high blood pressure), high cholesterol, joint and muscular pain or stiffness, and diabetes, stronger bones and improved balance, increased muscle strength and endurance, reduced body fat. If it’s too difficult to walk for 30 minutes at one time, do regular small bouts (10 minutes) 3 times per day and gradually build up to longer sessions. If your goal is to lose weight, you will need to do physical activity for longer than 30 minutes each day. You can achieve this by starting with smaller bouts of activity throughout the day and increasing these as your fitness improves. Physical activity built into a daily lifestyle plan is also one of the most effective ways to assist with weight loss and keep weight off once it’s lost. The best way to warm up is to walk slowly. Start each walk at a leisurely pace to give your muscles time to warm up, and then pick up the speed.If you feel any pain, ease off the stretch. Don’t bounce or jolt, or you could overstretch muscle tissue and cause microscopic tears, which lead to muscle stiffness and tenderness. It’s best to dress lightly when you do physical activity. too many layers can increase sweating and build up body temperature, making you uncomfortable during a walk or possibly cause skin irritations. 14 Lifestyle Magazine ‘You have to think it before you can do it. The mind is what makes it all possible
Try to make walking a routine – for example, try to walk at the same time each day. Remember, you use the same amount of energy no matter what time of day you walk, so do what is most convenient for you. Plan to cover a set distance each day and monitor how long it takes you to walk this distance. As your fitness improves, you will be able to walk a longer distance and use more energy. Walking fast burns more kilojoules per hour than walking slowly, but this doesn’t mean you have to push yourself until you’re breathless. Instead, pace yourself so that you can still talk. This simple rule of thumb means that you walk safely within your target heart rate, which brings about health gains. Walking is a low-cost and effective form of exercise. However, the wrong type of shoe or walking action can cause foot or shin pain, blisters and injuries to soft tissue. Make sure your shoes are comfortable, with appropriate heel and arch supports. Take light, easy steps and make sure your heel touches down before your toes Whenever possible, walk on grass rather than concrete to help absorb the impact. We have Ways to keep your daily walk interesting include: Pick different routes so you don’t get tired of seeing the same sights, If you feel unsafe walking alone, find one or more friends or family members to walk with, Walk at various times of the day. The sights to see first thing in the morning are bound to differ from those of the afternoon or early evening. Walking is the first fitness factor 15 Lifestyle Magazine
eep it inside the lines. For singles tennis, the serve must always land over the net, and within the opponent’s opposite service box (the box on either side of the center mark at the service line, also known as the “T”). If the ball hits the net and still lands in the proper service box, it’s called a “let,” and the server gets to start over from the first serve again. Even if the ball technically lands outside the box, as long as any part of it still touches the line, it is still inplay. Win by two Hit the ball after one bounce Both games and points must be won by two in a tennis match. In the event of a tie, where both players each win six games in a set resulting in a score of 6-6, a tiebreak is introduced. This is where players must face off in a seven-point mini-match. The players switch sides after each serve point, and the end of the court when the sum of the points equals six or multiples thereof. The first player to reach seven points (leading by two) wins. If the tiebreaker occurs in the last set, the points are instead played first to 10, and the winning player must still win by two points. Basic Rules Of Tennis Even if you’ve both geared up and warmed up, you still need to know all the tennis basics before you step onto the court and play. You can use any combination of tennis grips (like the SemiWestern or Continental grip) The game starts at love. Each game starts out at 0-0, or “love,” increasing to 15, then 30, then 40 for each point scored. For example, if both players each win one point in the game, it is 15-15, or 15-all. 16 Lifestyle Magazine K Hold onto your racket Your racket must stay in your hands at all times. If you drop or throw the racket at the ball, you will lose the point. You can only return the ball with your racket and no other part of your body. However, the ball doesn’t necessarily have to touch the racket face—it’s still in-play even if it hits the handle or triangle as well. Once the ball bounces twice, the point is over. Similarly, you can only hit the ball once as well. Even if you clip the ball and it lands in front of you again, the point is over if the ball doesn’t reach your opponent’s side.
IT IS MENTAL GAME requiring players to think quickly and decide which is the best shot they’re going to use to win the point. The more you practice the tennis fundamentals, the more you can hone your abilities as a tennis player and improve your game exponentially. Get ready for the opening of the new Corala Stadium soon in Artiz Village.
Relaxation Techniques for Stress Relief To effectively combat stress, you need to activate your body’s natural relaxation response. Techniques such as deep breathing, visualization, meditation, and yoga can help.
19 Lifestyle Magazine ith its focus on full, cleansing breaths, deep breathing is a simple yet powerful relaxation technique. It’s easy to learn, can be practiced almost anywhere, and provides a quick way to get your stress levels in check. Deep breathing is the cornerstone of many other relaxation practices, too, and can be combined with other relaxing elements such as aromatherapy and music. Progressive muscle relaxation is a two-step process in which you systematically tense and relax different muscle groups in the body. With regular practice, it gives you an intimate familiarity with what tension—as well as complete relaxation—feels like in different parts of your body. Also you are probably already aware how much a professional massage at a spa or health club can help reduce stress, relieve pain, and ease muscle tension. What you may not be aware of is that you can experience some of the same benefits at home or work by practicing self-massage, trading massages with a loved one, or using an adjustable bed with a built-in massage feature. MENTAL HEALTH Yoga involves a series of both moving and stationary poses, combined with deep breathing. As well as reducing anxiety and stress, yoga can also improve flexibility, strength, balance, and stamina. Since injuries can happen when yoga is practiced incorrectly, it›s best to learn by attending group classes, hiring a private teacher, or at least following video instructions. Once you›ve learned the basics, you can practice alone or with others, tailoring your practice as you see fit. Although almost all yoga classes end in a relaxation pose, classes that emphasize slow, steady movement, deep breathing, and gentle stretching are best for stress relief. A combination of strokes works well to relieve muscle tension. Try gentle chops with the edge of your hands or tapping with fingers or cupped palms. Put fingertip pressure on muscle knots. Knead across muscles, and try long, light, gliding strokes. You can apply these strokes to any part of the body that falls easily within your reach. For a short session like this, try focusing on your neck and head. W Be Prepared ..To Relax Well