HOW TO DRESS | FOR SAFE SOCIAL DISTANCED VISITS

Read the Aug Issue of Athleisure Mag #56 and read How to Dress | For Safe Social Distanced Visits in mag.

BEST SURF SPOTS IN SAN DIEGO

San Diego is one of America’s surfing meccas with its warm weather, sandy beaches, and breaks that create local icons. Surfing has been ingrained in San Diego’s culture for decades and the city draws the world’s top competitors. 

Some of the country’s most challenging surf breaks are in San Diego and massive crowds gather to watch pros show off their skills. From the seaside charm of Oceanside to the famous breaks of La Jolla, there’s something for every surf junkie in San Diego. 

We have listed 10 of the best surf spots in San Diego that guarantee surfers of any skill level a thrilling adventure. 

Pacific Beach

Surfers of all ages frequent the waves of Pacific Beach looking to get their first taste of the sport. With plenty of amenities and soft breaks, it’s one of San Diego’s most popular spots for beginners to practice. 

Though Pacific Beach is steeped in folklore for long-time surfing San Diegans, the town draws mostly a younger crowd today. Trendy bars, hip cafés, and stylish boutiques fill the main streets of the neighborhood, and it often feels like a party town. If you want to make all the rounds at Pacific Beach, stash your gear with a luggage storage service in Los Angeles first, to make it easy to get around.

PHOTO CREDIT | Unsplash/MontyLov

Oceanside

Newbies are welcome with open arms at beautiful Oceanside in North San Diego County. Oceanside is a quintessential surf community where local shops and restaurants are owned by surfers. 

Come with a laid-back attitude and you’re sure to find a helping hand for the first time you paddle out. The shifting sandbars create a variety of waves that accommodate surfers of all skill levels.

For extra guidance, book a surfing lesson with a veteran to learn the basics before trying to conquer the swells on your own. With plenty of lifeguards on duty, Oceanside is one of San Diego’s best areas to learn the sport.  

Mission Beach

Although Mission Beach doesn't have San Diego's biggest waves, it offers a chill vibe fantastic for surfers of all levels. If you’ve mastered the basics, this is a fun spot to attempt tougher swells. 

South Mission Beach Jetty is a favorite break for locals, but there are lots of quality spots to surf. Seasoned veterans may not find the world-class surf of nearby areas, but the right conditions can produce occasional big waves. 

PHOTO CREDIT | Pixabay /Jennifer Regnier

Tourmaline Surfing Park

Just north of Pacific Beach, you’ll find a spot solely designated for surfers. Tourmaline Surfing Park has breaks suitable for all levels and is frequented by longboarders, windsurfers, and kiteboarders. 

There are plenty of amenities to help you spend a full day at the park including fire pits, picnic tables, and restrooms. You can sunbathe on the sandy beach while taking a break from the waves and admire the rocky cliffs sitting above the shoreline.

Del Mar City Beach

Del Mar has consistent waves throughout the year that attract all types of surfers. Swells come from all directions and create intermediate surf conditions that are easily accessible from the street.

Due to the reliable surf, Del Mar becomes quite crowded and parking is limited in the area. Arrive early and be prepared to stay for the whole day for an enjoyable day of surfing.

If you need a break from the waves, gaze at the rugged cliffs bordering the sea or find a bite to eat in the trendy downtown area. 

PHOTO CREDIT | Pixaby/dfsym

La Jolla Shores

This is one of the calmer areas of La Jolla and is more suited for surfers still learning the basics of the sport. There are several places to take lessons if you’d rather get some expert advice before paddling out alone.

You’ll notice a low-key vibe in the neighborhood and all sorts of personalities flocking to the beach. Rugged sea cliffs form a picturesque backdrop and La Jolla Cove sits just past the beach.

Be aware of marine creatures when riding here since leopard sharks and stingrays are common in the area. 

Black’s Beach

One of the trickiest places to ride in San Diego, Black’s Beach is not the beach to attempt your first ride. A submerged canyon drives fierce swells towards the shoreline and waves can abruptly change direction. The unpredictable nature of the waves here makes it unsafe for first-time surfers. 

Although seasoned riders come here to make their mark, Black’s Beach is well-known for a different reason. It’s a nude-friendly beach, so don’t be surprised to see others baring it all. However, it’s mostly an older crowd who take advantage of this policy.  

PHOTO CREDIT | Pixabay /jpjenn26

Windansea Beach

There are dozens of places to catch a wave in La Jolla, but none possess the mystique as Windansea. Surfing veterans who grew up in San Diego have passed down traditions to their kids who maintain the vibe today.

You might want to sit back and watch how the locals run the show if you’re a beginner. The waves at Windansea have been brutal to inexperienced riders thinking they have what it takes. Don’t be surprised to have locals call you out if they spot you riding recklessly. 

Even if you choose not to paddle out, Windansea is one of San Diego's most picturesque beaches and worth the trip. Don’t miss the legendary Windansea Beach Surf Shack that was originally built by local surfers in the 1940s. 

Lower Trestles

Not just anyone can pop into “Lowers” and expect to get a slice of the action. This famous beach sits among San Diego’s most renowned surf spots and it’s a place that has created legends in the surfing world. Surfing icon Kelly Slater even ranks Lowers as his favorite place to ride. 

On a busy day, expect insane competition for waves and make sure you know the local customs before claiming a wave. Folks at Lowers won’t be afraid to call you out if you break surfing etiquette. 

If you’re a beginner or just not a fan of crowds, you may want to venture to one of the nearby beaches. You’ll be in a more relaxed space with much less traffic in the water. 

PHOTO CREDIT | Unsplash/Yuya Hata

Sunset Cliffs

Bring nothing less than your A-game at this set of reef breaks. Situated in Point Loma near San Diego Bay, this stretch of unspoiled coastline is a surfer’s dream. 

Steep cliffs tower above the Pacific Ocean and you’ll have to walk the cliffside trails to reach the line-up. Advanced surfers are the only ones who should dare attempt the long breaks and barrels here. Locals don’t take kindly to obnoxious behavior and things can get heated if you break surfing etiquette.

Be respectful and adhere to local traditions to have a pleasant experience at this hidden gem. 

PEACH BEAUTY

Read the Aug Issue #56 of Athleisure Mag and see Peach Beauty in mag.

TIPS FOR BRAHMI STARTERS

There are so many choices that you could get lost in a world of nootropics and a variety of articles about each of them. The same goes with beloved Bacopa Monnieri, so we will try to elucidate it from many angles.

Brahmi was firstly discovered a long time ago, about 3 thousand years back in ancient India. This white flower is known from Ayurvedic medicine, named after the Sanskrit word which stands for meaning knowledge of life and longevity. 

You have already got to know two of its names - Bacopa Monnieri and Brahmi. The third came from its nature to grow in the wetlands and thus you can also call it the Water Hyssop. Indians used this flower for anxiety treatment, some evidence also proves its usage for fever alleviation, urine promotion and even sexual stimulation. Learn more details about Bacopa Monnieri in this article.

Benefits of Bacopa Monnieri

Brahmi is a stress fighter, also known as an adaptogen. Bacopa interacts with our nervous system by turning off the stress signals and lightening up the mood, so nowadays scientists have agreed with ancient Indians about anxiety treatment.

According to some research, Bacopa Monnieri is capable to reduce symptoms of ADHD (attention deficit hyperactivity disorder) by suppressing both impulsivity and restlessness. 

Bacopa Monnieri contains antioxidants which fight with free radicals and protect your cells from damage. Free radicals can be more harmful than you think, those molecules cause serious diseases that are difficult to cure such as cancer. Brahmi neutralizes free radicals and prevents unwanted malaise.

Users have shared their experience with Brahmi regarding brain performance. By using Bacopa Monnieri, you may rather improve the memory and learning skills. At the beginning of use, you will notice some beneficial changes about your attention, Brahmi also has some anti-fatigue properties. After two or three months, the significant improvement regarding your memory will be more noticeable, so be patient. Visit the source here.

Brahmi might lend your immune system a hand while experiencing certain inflammation. Research proves Brahmi’s interaction with proinflammatory molecules and its anti-inflammatory effect.

And lastly, some scientists claim Brahmi can regulate blood pressure, particularly lowering high levels. Bacopa releases nitric oxide that expands blood vessels in regards to normal pressure.

Side effects of Bacopa Monnieri

Almost every nootropic has a risk of side effects appearing. Some of them are more likely, others aren’t. Bacopa Monnieri is one of those nootropics which can be considered as possibly safe as cases of side effects are rare (if, of course, you are following the dosage instructions).

Nevertheless, every user has to be aware of possible side effects, so have in mind that Brahmi slows down the heart rate and enhances bradycardia, also strengthens lung fluid secretions. If you have any disorders regarding heart or lung, such as Asthma, consider carefully before trying Bacopa Monnieri. We would even recommend discussing it with your doctor.

Among possible side effects, immune system refusal also should be considered. In spite of toxicity or unsuitable substance, you can experience nausea or diarrhea. Sometimes the benefits can be unnoticed because the supplement is not right for you.

Every supplement should be taken seriously. When starting a new one, try from the lowest dosage and then raise it gradually to ensure safety and avoid side effects. Always be patient, it takes some time for some of the wanted results to appear.

Dosage of Bacopa Monnieri

Dosage is the main ingredient for supplements to work properly. The toxicity could summon some side effects and withdrawal, and the little dosages could prevent benefits from appearing. The right dosage of Bacopa Monnieri depends on its percentage of pure extract.

If the percent is about 20%, the dosage per day varies from 750 mg to 1500 mg. If it's about 55 percent, the maximum amount would be 300 mg per day. 

Bear in mind the research regarding Bacopa Monnieri supplement covers only 3 months of usage. Potential memory changes are indeed notable after a few months, but we suggest you stick to the 3 months and do not overextend the period.

Withdrawal of Bacopa

Despite Bacopa supplement is possibly safe, a long time usage can induce withdrawal symptoms that you should be aware of. We already know that Bacopa improves memory after two or three months of use. 

Such a long term leaves an impact on our recall and mental condition, but when it's time to take a break from Bacopa, it may be challenging. Your mood can evolve into a depressing one, some users have experienced fatigue.

To avoid withdrawal symptoms, take care of your dosage. Plan your usage period, when it is going to an end, lessen amounts gradually to accustom your body. Start from short breaks till you reach the long one.

Combination with other nootropics

Users try to combine some of the nootropics to strengthen the wanted effects. Bacopa Monnieri also has some friends-nootropics that are usually combined with it. For instance, let’s take Ashwagandha.

Ashwagandha, as well as Bacopa Monnieri, has an adaptogenic feature. In the same, already mentioned, Ayurvedic medicine, Ashwagandha was also used as an anxiety attenuator and calmness provider. Together with Bacopa Monnieri, Ashwagandha boosts tranquillity and reduces stress much more powerfully than Bacopa could do alone.

Going further, both of them activate antioxidants to prevent cells from damaging and stimulate healthy brain function. The maintenance of memory improves as well when Ashwagandha and Bacopa are used as a combination.

Research shows that an effective combination turns out to be Bacopa Monnieri and Rosemary Antioxidant. Mixed together, these supplements significantly increased the activity of antioxidants. According to studies, the quality of cell protection is raised impressively, so if you are searching for a tool to enable antioxidants fully, this combination can be just the right choice. To learn more about the research click here.

Lastly, Bacopa Monnieri can be found in a form of tablet or powder, so feel free to choose whatever suits you. Get to know more about Bacopa supplement here at Raw Powders.

CYSTIC ACNE TREATMENT. EVERYTHING YOU NEED TO KNOW

Do you suffer from painful blemishes that lie deep under the skin? Red, painful sores in the skin are typical of cystic acne. In contrast to regular pimples, these blemishes often have no exit to the skin surface. Expressing it only worsens the inflammation. What Causes Cystic Acne And What Can You Do About It? Here you can find answers to these questions.

WHAT IS CYSTIC ACNE EXACTLY?

A cyst arises like an acne pimple from the sebum glands of the skin. Cysts usually form on the hair roots and use the hair canal to deliver a secretion to the surface. This sebum is responsible for protecting the skin. In all forms of acne, the sebum glands become blocked. The pent-up sebum becomes inflamed and blemishes. However, often the cystic acne comes on in flares. Large areas are affected by skin reddening. Cystic acne gets its name from the fact that the inflammation leads to the formation of cysts. The word cyst comes from the Greek expression 'kystis,' which can be translated as a bubble. In contrast to a regular pimple, a cyst forms a kind of sac of skin cells that surrounds it. The cyst is usually buried under the skin. You don't see a typical pimple with a yellow or white point of pus, but red, painful bumps and lumps. Squeezing or suctioning like a regular pimple will only make the inflammation worse. Cystic acne mostly affects the face and affects the shoulders, upper arms, back, and chest.

CYSTIC ACNE OFTEN LEAVES SCARS

It is one of the more severe forms of acne because the cysts often leave scars. Unusually pronounced types of acne are also called acne conglomerate. Pustular acne can appear like cystic acne when papules form deep in the tissue. However, inflamed blackheads on the surface of the skin are more common in this form of acne. If you suffer from cystic acne, you should consult a dermatologist. Do you suffer enormously from painful cysts? You are not alone in this. Acne is a cosmetic problem, but it is also often a psychological burden for those affected. This disease can make social contacts difficult, reduce self-esteem, and lead to depression. If cystic acne is making life difficult for you, speak to your doctor for professional help. Psychotherapy can help you cope better with the stress of cystic acne.

THE CAUSES OF CYSTIC ACNE

Numerous factors play together in the development of cystic acne. The male hormone testosterone appears to play an important role. Men suffer from this type of acne a little more often than women. However, a large-scale study published in 2018 recently showed that genetic predisposition should not be underestimated. British scientists examined a total of almost 27,000 cases and concluded that at least 15 genes could enormously increase the risk of acne.

RISK FACTOR NUMBER 1: HORMONE FLUCTUATIONS

Many dermatologists believe that hormone fluctuations are the leading cause of cystic acne. This is supported by the fact that cystic acne usually occurs during puberty. However, hormonal changes during and after pregnancy can also lead to severe forms of acne. Hormone fluctuations during the normal menstrual cycle, often associated with blemishes, are also an essential factor. That doesn't subside with puberty. Late acne after the age of 25 is widespread today. Experts in the US have found that acne has not been adequately recognized in adult women. It is unclear what the situation in Europe looks like. However, cystic acne does not only affect young people in this country.

DIET: CAUSE OR THERAPY?

How much diet affects cystic acne is uncertain. However, high glycemic index foods seem to increase blemishes. The glycemic index shows how much food affects the blood sugar level. The glycemic index of sugar, white flour products, starch, and white rice is particularly high. To regulate blood sugar levels, the body releases insulin. Over time, more and more insulin is required, and insulin resistance develops. Such not only increases the risk of diabetes. Insulin also increases sebum production. According to an Australian study, a low glycemic index diet improves the appearance of acne. Omega-3 fatty acids also seem to have a beneficial effect.

ANTIOXIDANTS HELP REDUCE INFLAMMATION

Aside from scientific findings: It seems logical that a diet high in sugar and junk food does nothing for your skin. On the contrary: an unhealthy diet increases oxidative stress due to a lack of nutrients. If you suffer from cystic acne, your body is already struggling to a greater extent with oxidative stress. The reason: every inflammation leads to the release of free radicals. These are molecules and atoms that lack an electron in their outer shell. They grab this electron wherever they can find it. Antioxidants render free radicals harmless. In addition to vitamins A and E, minerals such as selenium and zinc, as well as many secondary plant substances such as antioxidants, help reduce acne. In any case, you should eat as healthily as possible if you have problems with cystic acne. Antioxidants in fruits, vegetables, and other healthy foods cannot compensate for hormone fluctuations and genetic predisposition. But they can help your body cope better with inflammation.

TREATMENT OF CYSTIC ACNE

No home remedies work for cystic acne because the inflammation is buried under the surface of the skin. Even peeling agents cannot do anything against this form of acne. With cystic acne, a visit to the dermatologist is recommended. He can determine the appearance and severity and adjust the acne treatment accordingly. 

ACNE TREATMENT WITH ANTIBIOTICS

For severe acne, doctors often prescribe antibiotics for acne as well. These work against the bacteria that cause inflammation. However, medicines have a significant influence on the intestinal flora and the natural colonization of the skin with bacteria. Such weakens the skin's natural protective layer. If your doctor prescribes antibiotics, you should, therefore, pay particular attention to your intestinal flora. Fermented foods like yogurt help repopulate your digestive system with beneficial bacteria. Acne creams with antibiotics often contain anti-inflammatory substances as well. However, treatment usually lasts for several weeks before improvement occurs. Burning and reddening of the skin are among the side effects. Besides, bacteria can become resistant to antibiotics.

SKINCARE FOR CYSTIC ACNE

You should take care of your skin gently if you suffer from cystic acne. Treatment is usually done by taking medication. It is, therefore, advisable to avoid aromatic substances. A pH-neutral cleaning agent, such as cleansing milk or a cleansing foam, is usually sufficient. If your skin looks very oily, you can ask your dermatologist for a suitable cleanser. He can best tell you what is right for you. In no case should you use peelings or scrubs on your own? Such could make your acne worse.

ATHLEISURE MAG | #56 AUG 2020

This month’s cover and back cover is ABC’s Station 19, Boris Kodjoe. Our cover shoot editorial – Living with Purpose, talks about Boris’ career, how he came into acting, preparing to shoot the upcoming season of Station 19, the importance of using your platform to raise issues regarding safety in these times as well as social justice, his fitness brand KoFit and more. This interview will also be in an upcoming #TRIBEGOALS podcast episode. We also have an interview with Celebrity Fitness Trainer Gunnar Peterson as we talk about working out from home, how he advises his clients to maintain his workouts, how he worked with the Lakers to ensure the safety and continued training of the team heading to the bubble and his thoughts on gym and studio openings. His interview will also be on an upcoming episode of #TRIBEGOALS. We check in with 3 X NBA Champion Dwyane Wade who is the Co-Founder of Budweiser Zero a non-alcoholic beverage. He talks about his work with the brand, importance of this category and more. We caught up with Celebrity Hair Stylist to a number of our faves from Beyonce, Shakira, Kelly Rowland and Mary J. Blige. We found out what Kim Kimble has been up to with a number of her projects including her hair care brand, her salons, TV opportunities and more. You can hear her episode on an upcoming #TRIBEGOALS. We also found out more about tea, how it benefits our bodies, the importance of having a ritual with the founder of Art of Tea, Steve Schwartz. You can hear his episode on an upcoming Athleisure Kitchen. We get the intel on how we can maintain our oral care with Dr. Brian Harris who is also the founder of Klen.

Read the Aug Issue #56 of Athleisure Mag here.

WAYS TO MAKE YOUR GARDEN MORE ACTIVE DURING FAMILY GATHERINGS

Whether you have a large country garden or a small outdoor space in the city, the garden can be a pleasant space for family gatherings. Some key features will turn it from everyone standing around the BBQ getting annoyed with each other to something for the entire family to enjoy.

Children First

Children are often a forgotten afterthought when it comes to both interior and garden design, hailing back to the bygone era of “children are meant to be seen, not heard”. If you really want some peace at family gatherings, put the children first. Sophisticated playhouses can blend into the garden surroundings if you don’t have children of your own. If you have children, you may want to consider a playhouse with a slide or even one shaped like a rocket ship. Playhouses bring children hours of joy and keep them more active than the old colouring books and broken crayons. A playhouse will help the children feel part of the family so the adults can talk in peace.

Garden Furniture

There’s something a bit unnerving about the family sat at the picnic table with empty plates while waiting for the BBQ. Family fights get started that way. Regardless of the size of your outdoor space, there’s garden furniture for before and after the picnic table. There’s a selection of egg chairs and outdoor sofas to choose from so the grass can be saved for the game of football. Family members more inclined towards sitting can do so away from the picnic table and feel welcome.

Sports and Games

With the children and less active taken care of rather than expecting them to bend to your needs, the rest of the family can enjoy some active fun in the garden, whether that is before or after the BBQ. A simple football, away from any windows can present hours of daytime fun for the rest of the family with trying to get the ball past the goalie. If you come from a family of night owls, give the children torches for the playhouse if it isn’t wired for electricity and citronella candles for the family on the outdoor sofa and transform the patio into a dance floor.

The garden is an extension of the house. Family gatherings can be much more enjoyable if everyone’s needs are catered for. Even the smallest gardens can be transformed into a pleasant space for the entire family. Put the children first and they become less annoying and grouchy. Make sure the family members viewed as miserable have their own space and they suddenly become less miserable. That leaves everyone else free to be active and burn off the BBQ calories, whether that is sports in the grass or dancing on the patio. Don’t turn the garden into the dining room at Christmas. With everyone’s needs met, there’s less chance of a family argument. Meeting needs is easier to do in an outdoor space.

IS TOENAIL FUNGUS CONTAGIOUS OR SPREAD?

Toenail fungus, also known as onychomycosis, is a very common nail problem affecting at least 10 percent of the western population. Not less than 20 percent of older adults, age 60 and above, are affected by toenail fungus. Nail fungus affects both fingernails and toenails but is far more to toenails.

Toenail fungus begins rather subtly – a yellow or white spot will appear beneath the tip of the nail. This spot is often not given any importance because it does appear harmless. Unfortunately, it could quickly develop to alter the structure and color of nails.

Symptoms of toenail fungus

Though toenail fungus usually starts without giving much away, it quickly develops to give the following symptoms:

●        Nail thickening

●        Nail discoloration

●        Brittle nails

●        Crumbly nails

●        Foul odor

●        Distorted shape

How Contagious is Toenail Fungus?

Toenail fungus must be treated promptly as well as carefully because it spreads quite easily and quickly. It could jump from nail to nail and even the surrounding skin if left untreated. When it gets on the skin of the feet and the areas between toes, we have a condition called athlete’s foot. Besides the spread of toenail fungus from nail to nail, it can also spread easily from person to person when given the perfect opportunity.

Factors contributing to the spread of toenail fungus

●        Poor foot hygiene: one of the fundamental risk factors of toenail fungus is poor foot hygiene. Far too many people fail to pay adequate attention to the care of their feet, mostly because they do not see it as so important. The foot must be kept clean and as dry as possible otherwise nail fungus will thrive hence jumping from nail to nail as well as person to person.

●        Wearing old shoes: old shoes are great breeding grounds for nail fungus hence wearing them could expose you to nail fungus which will then quickly spread. To avoid this, dispose of old shoes or disinfect them adequately.

●        Sharing manicure tools: this is a very common cause of nail fungus spread. When someone with nail fungus uses tools for his/her nails, the debris from the nail can hang anywhere on the tool. When the same tools are used by someone without the infection, he or she is at a high risk of being infected. Also, infection on a nail can get to other nails via tools hence the need to disinfect tools after each use.

●        Walking barefoot in public spaces: public spaces such as a locker room or community swimming pool are high-risk places where diverse infections including nail fungus can easily spread. When you walk barefoot in these places, the fungus can easily get beneath your toenails or in-between your toes hence causing toenail fungus.

Importance of treating toenail fungus fast

With this high rate of infection and spread, it is therefore important to treat toenail fungus as soon as symptoms are noticed. The reasons for prompt treatment of toenail fungus include the following:

●        To avoid spread: if nail fungus is not treated promptly, it could easily infect other nails. It could easily move from toenails to fingernails as well as surrounding skin.

●        Easier treatment: when toenail fungus is detected early and treatment starts immediately, it is easier to treat. In this case, treatment options such as home remedies and over-the-counter products are more effective. When toenail fungus reaches an advanced stage, the use of medication may become inevitable.

●        To avoid reoccurrence: after taking a few months to treat, toenail fungus has a very high rate of recurrence. To reduce this risk, it is not just important to combine effective treatment options with proper foot hygiene, the treatment has to be fast.

●        To avoid deeper health issues: if left untreated, toenail fungus can cause a range of other problems including skin problems as well as invasive fungal infection where it may affect internal organs. Also, nail fungus could be an indication of underlying health issues such as diabetes and cancer hence prompt treatment could make all the difference in the handling of the underlying health issue.

Treatment of toenail fungus

Despite the challenges faced in the treatment of toenail fungus, there are effective treatment options including home remedies, over-the-counter products, and medications

Medications are the most effective and fastest treatment options but are unfortunately with side effects including damage to internal organs. Therefore, before using medication for nail fungus, contact a doctor, and get tested.

Over-the-counter products are mostly topical treatment options. They are formulated with active antifungal ingredients approved by the FDA for fungal infection treatment.

Home remedies are easy yet effective treatment options. Common household items such as ginger, garlic, coconut oil, baking soda, hydrogen peroxide, etc. are all effective in the treatment of toenail fungus. Other home remedies include tea tree oil, oregano oil, olive leaf extract, snakeroot extract, and apple cider vinegar.

Toenail fungus is a very common nail problem with far-reaching consequences if left untreated. It spreads easily, either directly or indirectly, from nail to nail or to the surrounding skin. It can also jump from person to person. Therefore, it is important to treat nail fungus fast.

THREE OF THE MOST INTERESTING AND HISTORICALLY IMPORTANT PLACES TO VISIT IN PARIS

Even among those who travel extensively, Paris is often a favorite place to visit. A city of art and culture, it’s filled with beautiful monuments and historical treasures, making it the ultimate destination for a dreamy weekend away.  

From the famed Eiffel Tower to the incredible relics tucked away in the Louvre, there are so many spots to visit that it’s hard to fit them into the space of a few short days, which makes a pre-prepared itinerary a must.

Here are three of the most interesting and historically important places to include.

Musee de Louvre

PHOTO CREDIT | Image by Cuong DUONG Viet from Pixabay 

For those with an interest in art and history, the Louvre is a place of dreams. As one of the foremost museums in the world, its rooms are filled with ancient treasures, from Egyptian mummies through to masterpieces such as the Mona Lisa.

Holding over 35,000 relics from across the globe, you’ll find every period throughout Paris’ long history covered here, their stories told in intricate and immersive detail. Even the building itself is a renowned monument, having begun its life as a medieval fortress, before becoming a palace, public gallery, and finally museum.  

Les Catacombes

Those with an interest in the occult and supernatural have many ways to indulge their hobby. Some choose to commune with those who are gone, using websites like TheCircle to enjoy a psychic chat with lost loved ones; others go on organized ghost trips or visit monuments with an eerie history of ghostly happenings.

For those who fall into the latter category, one Parisian place that must not be missed is the city’s catacombs. Lying concealed beneath the streets, this network of bone-filled tunnels stretches for over 3,000 kilometers. Accessed via a series of steep steps that descend down into the darkness, it’s the final resting place for over six million people. Not only is the setting spine-chilling in and of itself, but it’s reportedly haunted by many of the ghosts of its long-dead residents too.   

Notre Dame Cathedral

PHOTO CREDIT | Image by Pexels from Pixabay 

For fans of Disney and/or the works of Victor Hugo, Notre Dame Cathedral – the famous setting of the Hunchback of Notre Dame – is another wonderful and historically rich place to visit. Soaring upward against the skyline, this incredible gothic structure was first constructed in 1163. Famed the world over for its stunning stained glass windows, grand scale, and exquisite architectural features, it’s sure to leave you spellbound. Built to honor the Virgin Mary, it’s also home to one of the most famous holy relics in existence: the ancient Crown of Thorns. Whether you’re religious or not, it’s well worth a visit.   

Ancient, beautiful, and known for its many fantastic landmarks, Paris is a city that every ardent traveler should see at least once in their lifetime. Filled with cultural treasures to sate even the most discerning palate, it’s a true wonderland of art and history. Should you be lucky enough to visit, be sure to take full advantage of every second you spend among its quaint cobbled streets and soaring buildings.   

GO GET SOME DIRT ON YOUR SHOES: THE JOYS OF TRAIL RUNNING

The Sun taunts me at dawn. Small beams of light sneak through the towering, quaking aspens as the late-summer sunrise unleashes its morning orchestra. For the last 30 minutes, my headlamp was my only light as I navigated over boulders, wet sand, and tree roots blocking the trail. My breath is heavy, but strong. I’m two miles into a 12-mile section of the Great Western Trail along the Wasatch Front in Utah. And now, with the sun finally breaking through the early morning, there are bends, hills, and summits to be conquered.

Six months ago none of this would have been possible. For starters, I seriously doubt I would have been up at 4:00 a.m.—unless I was still up from the night before. But a few months back, a friend began nudging me to go for an early-morning hike in the surrounding mountains. “What’s the point of living next to these beautiful mountains if you only look at them from your front porch?” he’d ask. I never had a good answer, so I laced up some old runners and headed out.

Sometimes good-natured bullying is just what you need to help with your fitness.

That first run was a combination of heaven and hell. The Wasatch Front is stunningly beautiful, littered with wildflowers, and I saw a moose. The downside—my legs were jelly the next day. Muscles I never knew I had ached like I’d been kicked by the aforementioned moose. But I felt strong. I liked having the fresh air in my lungs. And, I actually had something of substance to share on Instagram.

PHOTO CREDIT | Unsplash/Cameron Venti

Head for the Hills

The National Trail System Act of 1968 created a system of trails throughout the United States for citizens to explore, exercise, and enjoy the great outdoors while preserving the natural beauty of the nation. There are over 150,000 miles of trails crossing every state in the U.S., including Puerto Rico, Washington D.C., and the Virgin Islands.

You’ve probably heard of some of them: the Appalachian Trail, John Muir Trail, and the Hayduke Trail to name a few. And I’m certain you know local trails I’ve never heard of. This sense of discovery is why I’ve stuck with trail running. Every time I head out, there’s a chance to discover new trails, get some fresh air, and explore new scenery.

Not only is trail running physically exerting, there’s a wonderful balance between working out and clearing your head. You have to stay focused on the trail. If you’re not looking where you’re going, you’re going to roll an ankle, get clipped by a low-hanging branch, or sneak up on a rattlesnake (yep, I’ve done all three in the last six months).

PHOTO CREDIT | Unsplash/Karla Hernandez

The best part of trail running, when you get tired it becomes a hike. My friend who turned me on to trail running offered a great piece of advice. Near the beginning of our first venture out, I was hurting as we headed up a hill. He asked if I was doing okay. I told him my legs hurt. “Still having fun?” he followed up with a smile. I nodded yes. “It’s okay for it to hurt, just make sure you’re still having a good time while you’re doing it.”

Into the Great Wide Open

The first steps into trail running start with a map and a pair of shoes. Check out the Trail Run App. It’s loaded with enough GPS-certified maps to help you find a trail close by. Best of all, it’s free. Next is a decent pair of running shoes. Don’t worry about spending a ton of money on new shoes; find an old, reliable pair that will look good covered in dirt. At the gym I like ankle socks, but on the trail you’ll want longer socks to protect your calves. Scrub oak, poison ivy, and other vegetation can wreak havoc on your legs.

Check the weather report and dress for the conditions. Think in terms of layers. Bulky gear will ruin your run. And don’t forget, you’re going to be working up a sweat out there. Even if it’s cold when you get started, chances are you’ll heat up pretty quickly. A small backpack is perfect for carrying discarded layers.

Hydrate. Hydrate. Hydrate. Yes, I said it three times because you’re going to need ample fluids. Nothing messes up a good run like running out of water. And dehydration can be dangerous if you’re trail running in warmer/hotter weather. A good rule of thumb is four to six ounces of water for every 20 minutes. My rule is a liter an hour. And for extra incentive, I like to have an energy drink waiting for me back at the car.

Bring a friend. Not only is a second pair of eyes great for spotting wildlife, but a trail pal lends to navigation, conversation, and safety. Heading out with others is a chance to share the outdoors. It makes the drive out and home more enjoyable, and I like having the support in case something unexpected happens.

PHOTO CREDIT | Unsplash/Massimo Sartirana 

Ain’t No Mountain High Enough

Not only is trail running cheaper than a gym membership, it’s a great full-body workout. Here’s how it can shape and strengthen your body:

·       Core. Your core muscles engage for stability as you traverse a variety of trail surfaces. Obstacles like rocks and tree roots test your core strength as you navigate along the trail.

·       Quads. Trail running is great for your quadriceps. Your quads are your legs’ brakes, keeping you from spiraling downhill too fast.

·       Glutes. Uphill runs engage your glutes for power. You also rely on your glutes for lateral stability as you negotiate single track and trail obstacles.

·       Calves. Your calves propel you forward. Every step you take starts with the muscles in your calves. They help power your run and keep your feet nimble on the rocky trails.

·       Connective Tissue. The ligaments and tendons around your ankle, knee, and hips get stronger the more you run, becoming less prone to injury.

·       Joints. Softer trails (grassy fields, sandy beaches, hardpack dirt) are kinder on your joints. Running on unforgiving surfaces like asphalt or concrete compress your joints with every step. Trail running has more “give” to ease the impact on your joints.

·       Heart. Cardiovascular exercise is great for your heart. Mother Nature is going to throw you a lot of challenges. Your heart will need to work hard to get you up and over the horizon.

The biggest game changer for my runs has been adding a joint-support supplement to my daily regimen to proactively support my immune system and offer my joints protection.

The Scenery is Always Changing

Many sports take time to master. Trail running is definitely one of those sports, but it doesn’t take long to get pretty darn good. Like everything, you need to practice and be mindful of your progress. The moment drives the trail running experience. If I’m feeling ambitious, I can head further than usual. If I’m a little out of sorts (bad day at work or stressed), a light run/walk in the mountains or forest brightens my spirits.

PHOTO CREDIT | Unsplash/Guillaume de Germain 

It took practice to go from walking a mile to being able to run three. In time, I’ve been able to push myself to 10 miles. Even rocky trails are easier on my feet than running on concrete sidewalks or asphalt roads. Trail running has been a great sport to keep me active as I’ve gotten older. Unlike pickup basketball games, or even coed softball games, the only competition on the trail is found within myself.

A change in scenery will do you right. There are 150,000 miles of trails out there—go find yours.

About the Writer

Ben Raskin is a regional Shakespearean actor and taco fanatic. Follow him on Twitter @BennyRaskin. He once bumped into Robin Williams and a moose on two separate occasions.

Read the latest issue of Athleisure Mag.

HEALTHY EATING TIPS FOR A BUSY PROFESSIONAL LIFE

Are you struggling to eat healthily because of your work or often forget to eat because you have many things coming, and you stress your way through the day? If this is what bothers you, we have a few tips for you in this article today, that will change your life forever.

As a busy and successful person, you don’t always have time to enjoy your favorite meal or to have a nice relaxing lunch with all the nutrition you need. You quickly run to the nearest store and buy junk food, then go back to work. That is entirely normal; however, your health is at risk because of that, and you need to change it. Today we are giving you the top 5 tips for making your work-life healthier, making you happier, energetic, and successful.

1.     Supplements

The nutrients necessary for a healthy lifestyle are obtained from various foods, and the more diverse your diet, the more likely you are to get all the nutrients you need. To find out how well your body absorbs these nutrients, talk to your doctor. If you cannot get all the nutrients you need from food alone, ask a doctor if supplements are right for you. In some cases, fortified foods such as vitamins and minerals are the best way to ensure that you eat the vitamins and nutrients you need and other minerals regularly.

While most people can get all the nutrients they need from food, if you have a restrictive diet or need an extra boost, consider multivitamin supplements if they help you meet your needs. It is always preferable to obtain vital nutrients from whole food sources, but when you are a successful and busy man in your working place, and you don’t have time for a complete meal, it may be the case that food supplements are needed.

2.     Drink a lot of water

Water is an essential thing you should consume during your busy work hours. Many people who work for long hours drink a lot of coffee. That is not entirely wrong, but drinking water will benefit your body better than coffee. The best way your body will be healthy is by consuming a lot of water during your working hours.

Water not only quenches thirst and regulates body temperature but can also relieve bloating, prevent headaches, and keep the skin moist. The functions of water for the body offer a variety of vital functions for good health, and the benefits of drinking water are endless. The benefits of drinking water when it comes to staying healthy and improving physical performance are manifold.

3.     Meal delivery

Isn’t it better to be organized and standard order the healthy and nutritious meal at the same time for your lunch break? That is way better than eating some junk food in the nearest fast-food restaurant.

The food delivery service like Mealfan is just a few clicks away. While even the pickiest eaters love having a box of all the fresh ingredients they need to make relatively simple and healthy recipes arrive at their door, the food delivery service train has been on the move for a while.

Order from the best restaurants and enjoy your everyday meal to have the right energy for the upcoming working hours.

4.     Have a proper breakfast

Many doctors and nutritionists believe that breakfast is the most important meal of the day. When you take in enough nutrients in the morning for breakfast, you will be much calmer, more vital, and your mind will be cleaner. When you are busy, you tend to forget about breakfast, which can be very important for your progress throughout the day.

In order to have a proper breakfast, you need to know what types of food are the best in the morning. Here is a list of breakfast and meals ideas that are the most effective for the hard-working day:

●      Banana-yogurt smoothie

●      Spicy banana bread

●      Bircher muesli

●      Egg Florentine

●      Cinnamon fruit toast

●      Spinach muffins

●      Apricot muesli with toasted seeds

5.     Prepare your meals

There are many successful people who don’t have time to cook or buy fast food, so they prepare a meal the day before. The food can be put in a can, and when you want to eat it, just open it and enjoy it. The best thing about it is that you don’t have to prepare it every night. You can also prepare it, for example, on Sunday evening, and prepare for the whole week. It is more convenient and can save you a lot of time.

Ready meals can also reduce portion sizes and help you achieve your nutritional goals. Instead of eating the same meal repeatedly, make small changes to make each dish a little different. Over time, you will figure out how to prepare the meals, and it will be easier to make healthy meals for the family a regular event.

S2. E7 | #TRIBEGOALS WITH 3 X TEAM USA SWIMMING GOLD MEDALIST RYAN MURPHY

On today's episode of #TRIBEGOALS, we had the honor of having 3 X Team USA Olympic Swimming Gold Medalist, Ryan Murphy as Athleisure Mag's 55th cover. Known as a decorated backstroke swimmer who also has a world record in the men's 100-meter backstroke, we talk with Ryan about how he got into the sport, transitioning his interest to going pro, his experiences at the 2016 Summer Games in Rio as well as being part of that riveting 4 x 100m medley. As Ryan looks forward to the Olympics in Tokyo that's slated for next year, we talk about how he trains and modifies his routines as we all navigate COVID-19, the importance of mental health and how he is approaching his goals. He also shares how he is focused on impacting the sport of swimming whether as a competitor or simply enjoying water activities. He also talks about how he gives back to others and how this changemaker has been inspired by others.

Read the latest issue of Athleisure Mag.

TOP 5 HEALTH BENEFITS OF HEMP OIL

Hemp oil can promote several benefits, thanks to its antifungal to an anti-inflammatory. Perhaps, the substance’s health advantages come from its constituents as the oil may have several terpenes (plant-derived chemicals) and phytocannabinoids. Continue reading to know five of the many health benefits of using hemp oil.

Hemp Oil May Improve Sleep

Do you find yourself tossing and turning in your bed at night?  Are you still wide awake even though the sun is already peeking at your window?  If so, you might need hemp oil.

One of the many benefits of using hemp products, like Synchronicity Hemp Oil, is to improve sleeping patterns. It’s because the substance may help relieve stress.

It would help if you understood that stress is part of daily life. For example, you might get slightly agitated if you accidentally step on dog poop in your yard. However, the stress increases if you're 30 minutes late for work because of traffic. These events may pile up during the day, causing you to feel flustered as you try to doze off. Hence, it might become more challenging than usual to fall asleep.

Consuming hemp oil helps relieve accumulated stress. A 2017 study from the Department of Biological Sciences at Konkuk University in Seoul, Korea, found evidence of the calming effects of terpenes on human health. The study results found that terpenes, particularly in hemp, may lower cortisol (the stress hormone).

Hence, hemp oil may help relax the body and mind, allowing you to experience a good night's sleep.

Hemp Oil May Improve Protein Deficiency

Protein is a macronutrient that’s vital to helping the body build and strengthen muscles. It's usually found in animal products, such as pork, beef, fish, and chicken. But, you can also find this macronutrient in other food products, like legumes and nuts.

Some people might be protein deficient. If your body doesn’t have sufficient amounts of this macronutrient, you may experience muscle loss, increased risk of fractures, as well as hair, nail, and skin problems. Fortunately, this condition might improve if you consume hemp oil correctly. Doing so will help the body consume appropriate amounts of this macronutrient.

It's because about 25% of the calories in hemp seeds tend to come from protein. According to a report from the Department of Pharmaceutical Chemistry at the University of Kuopio, hemp seeds can deliver similar protein amounts as beef and lamb. These seeds may also contain more protein than chicken.

Moreover, the protein in hemp tends to be a complete one, which is relatively rare in plants. So, if you’re a vegan, it can be tough to find complete protein sources as most plants may not have sufficient amounts of this macronutrient.

But, you can consume hemp oil regardless if you’re a carnivore, omnivore, or vegan. Use this organic substance to ensure your body stays away from protein deficiency.

Hemp Oil May Soothe Aching Joints

Inflammation is the body's protective response to invaders, like bacteria and viruses. However, some health issues, such as arthritis, trigger the body's immune functions to activate even if there are no invaders present.

In response, the immune system treats regular tissues as these attackers, causing damage and pain, especially to joints. As an anti-inflammatory, hemp oil may help alleviate the discomfort felt from conditions like arthritis.

A study from the Arthritis Foundation revealed that 79% of the proponents were able to manage arthritis symptoms with the help of hemp oil extract. Another research from multiple authors found that this natural substance may help manage cartilage breakdown or osteoarthritis.

The phytocannabinoids in hemp interacts with the body’s endocannabinoid system, an intricate network of cell-signaling receptors. These chemical compounds communicate with the CB1 and CB2 receptors in the ECS. The effect promotes balance in the ECS, allowing the body to normalize different imbalances, including adverse inflammatory responses.

Hemp Oil May Improve Energy Levels

Perhaps, you don’t have enough energy to finish work. Or, it seems that you’re always too tired to do anything. Fatigue may hinder you from achieving your goals. Consider using hemp oil to increase your energy levels.

One study from Peking University delved into the anti-fatigue properties of hemp seeds and other hemp-infused products. The investigation results found that administering hemp to laboratory mice helped improve the animals' energy levels.

Thus, consuming hemp oil may reduce the risks of specific health complications caused by fatigue. These health issues may include obesity, as the lack of energy may keep you from following a regular exercise routine. 

Hemp Oil May Reduce Post-Menstrual Syndrome (PMS) And Menopause Symptoms

PMS affects several women about a week or two before their monthly periods. On the other hand, menopause is the event when a woman’s period stops completely. Although these areas of concern tend to be different in several aspects, they share some symptoms. Some of these symptoms may include (but are not limited to) hair loss, mood swings, and hot flashes.

Using hemp oil may reduce PMS and menopause symptoms, thanks to the substance's high gamma linolenic acid (GLA) content. GLA, an omega-6 fatty acid, helps maintain different body functions, including cognitive, skeletal, metabolic, and reproductive health.

Scientists at the College of Health Sciences and Medicine at Wolaita Sodo University believe that these symptoms tend to come from prolactin sensitivity. This hormone is a protein that enables mammals to produce milk after childbirth. 

On the one hand, a study conducted by the Science & Technology division of Bioriginal Food & Science Corp. Found that women with PMS who took about one gram of essential fatty acids experienced a significant decrease in PMS symptoms. Furthermore, the proponents reported a decrease in breast pain, fluid retention, and irritability.

These effects take place because hemp interacts with the body’s prolactin sensitivity. Thus, using hemp oil-infused products may help women manage PMS and menopause symptoms more effectively.

Conclusion

Hemp oil may provide several benefits to both the body and mind. Some of these incentives may include improved sleep, better pain management, and reduced PMS and menopause symptoms. These advantages might only be a few of the many benefits you can get from hemp-infused products. Consider asking your doctor to check what other health advantages are in-store for you when consuming hemp oil.

9 WAYS EXERCISING EASES ANXIETY AND DEPRESSION

Mental health conditions are becoming increasingly commonplace amongst people. On average, one out of every four people will suffer from a mental health disorder in their life. These statistics prove how psychological health problems are becoming increasingly prevalent.

But worry not, because exercising can help you release stress. It’s so beneficial that some doctors have stated that a regular exercise regimen can help an individual significantly in combating symptoms of anxiety and depression.

However, if you’re not sure whether you’re suffering from anxiety or depression, visit https://apibhs.com/ for reliable mental health resources, and to learn more about symptoms related to these conditions.

Int this article, we discuss different ways in which exercise serves to reduce feelings of both anxiety and depression.

1.     It Channels Your Clogged-Up Feelings

Constant, prolonged feelings of stress in the brain can translate into physical changes in your body. You may not be aware of it, but feeling anxious all the time can cause a person to tighten or clench their muscles subconsciously.

Exercise helps because it provides a method through which you can healthily channel these feelings and relax your body. Exercise is particularly useful after a long day of work or after an especially stressful event or experience. Moving your body can help you calm your mind and control those feelings.

2.     It Helps Distract You From Negative Thought Patterns

A key feature of anxiety is that it starts off with a single nervous thought which leads to another, and another. Before you realize it, you're caught up in terrifying anxiety-inducing thoughts, making it seem impossible to get out of.

Exercise can act as a potent antidote to this problem, because it keeps your brain distracted and prevents these thoughts from emerging and multiplying, causing an overwhelming state of anxiety. When exercising, it focuses your mind on your body’s movements and will have less time to focus on stressful thoughts.

3.     It Releases Endorphins

A common coping tactic amongst those diagnosed with depression is the use of drugs or alcohol, which helps in ‘numbing’ the feeling of depression temporarily. But it’s very dangerous. This habit can result in a destructive cycle of addiction and lead to life-threatening health problems, such as kidney failure and neurological issues.

However, when you exercise, your body releases endorphins, or the happy hormones. These hormones are responsible for uplifting your mood and inhibiting nervous- and tension-causing emotions.

During exercise, endorphins are released rapidly. This makes you more resilient to depressive feelings. This means you’re less likely to resort to substance abuse as a coping mechanism against your depression. If you feel anxiety building up, take a 15-minute break and do a physical exercise, such as stretching or taking a brisk walk. The endorphins released will almost immediately cause you to feel better.

4.     It Helps Your Sleep Better

Anxiety and sleep have a counterproductive relationship. Each adversely affects the other. Many people show symptoms of anxiety when they don’t get enough sleep for prolonged periods. Conversely, stress can prevent people from falling asleep because continually emerging negative thoughts make it difficult for your brain to rest.

Exercise helps you solve both these problems. Since exercise is a physically taxing activity, it causes your muscles to become sore and tired. As a result, you will find it easier to fall asleep at night. Exercise can also benefit people with anxiety. Since it helps reduce their negative thoughts, it becomes easier for them to relax and fall asleep.

5.     It Helps You Detox

Exercise speeds up the blood flow throughout your body. This is especially important for your kidneys and lungs, as they’re responsible for eliminating toxic materials in your body. With increased blood flow, your body can work more effectively to remove toxins. This detoxing can have a significant impact on your overall wellbeing and help in lowering feelings of anxiety.

6.     It Gives You An Energy Boost

One of the primary symptoms of depression is extreme fatigue and lethargy. Exercise helps combat this since it raises your heartbeat and flushes adrenaline throughout your body, increasing your energy level.

If you’re not too keen on joining a gym, you can always do your daily exercises in the comfort of your home. Work out an exercise plan that helps you challenge all parts of your body—for example, stretching and resistance training.

7.     It Improves Your Self-esteem

Exercise requires discipline and consistency. Showing these attributes every day and achieving the goals you set for yourself can dramatically raise your self-esteem.

When you exercise regularly, your body also starts getting more into shape, which improves your self-image and motivates you to continue exercising. These factors play a pivotal role in fighting depression and anxiety, which both cause low self-esteem.

8.     It Improves Your Cognitive Functions

Depression affects the brain negatively. Constant negative thought patterns can affect how you think and slow down your cognitive processes. This can lead to forgetfulness and difficulty in concentrating. This, in turn, can negatively affect your productivity at work and put a strain on your family relations.

However, if you exercise regularly, it can act as a remedy to this problem because it helps generate new brain cells and boosts cognitive functions, increasing your concentration and memory.

9.     It Helps You Socialize

When you’re depressed or anxious, you naturally shy away from people, even those closest to you. But being isolated for a long period can worsen symptoms of depression and anxiety.

Exercise is an excellent solution, especially if you're going to the gym, since it allows you to surround yourself and interact with different people. Another helpful tip is to have a gym buddy. Have your most trusted friend go to the gym with you.

Moreover, if you’re around good company and engaging in meaningful conversations, it will stop negative thoughts from intruding.

Final Thoughts

Exercise is a beneficial activity for individuals who are struggling with anxiety and depression. It’s a powerful method to combat these mental health conditions and to improve your overall wellbeing.

If, however, you suspect that you have a severe case of depression or anxiety, it’s important to seek professional help. Educating yourself and consulting with knowledgeable people will equip you to enjoy life to the fullest, despite living with these conditions.

10 TECHNOLOGICAL ADVANCEMENTS THAT HAVE MADE LIFE SIMPLER

BY PAUL FARKAS, TECH DIRECTOR

Technology has come on leaps and bounds in the past decade as development and coding has continually changed. But with the potential for so much more it is important to look back on some of the changes that have shaped the way that we live our lives in the digital age. In this article, we will be looking back on the 10 main technological advancements that have made life simpler than ever before.

The Modern-Day Smartphone

When looking back on technological advancements that have been made over the years, none have affected our lives quite like the modern-day smartphone. Since the release of the first iPhone, the capabilities and overall design of our handsets has continued to be revolutionised. With the implementation of personal mobile data as well as touch screens and the infamous front-facing camera, Apple has been at the forefront of shaping what the modern-day smartphone looks like.

The Use Of Personal Computers

In addition to the modern-day smartphone, the advancements that have been made in personalised computers have revolutionised the way we communicate and our ability to work when on the go. With faster internet connection than ever before as well as the ability to use your laptop or tablet from anywhere. Whether you are working from home, in a coffee shop, or travelling to a business meeting, the personalised computer has revolutionised the way we interact.

The Invention Of The Internet

Since the internet began to be used in 1991, there has been a huge amount of expansion on what the internet is capable of. Flash forward almost 30 years from its initial launch and the internet is used now more than ever. The internet has provided us with the ability to shop online as well as presented new and exciting opportunities for influencers to make money by posting videos online across several social media platforms, the invention of the internet has shaped the modern world. 

Robots And Artificial Intelligence

As the internet has expanded, there have been several opportunities for the development of robotics and artificial intelligence. Whether it be the expansion of robots for construction or the use of artificial intelligence for auto trading, the internet has enabled developers to code and create technology that has continued to shape the course of investing on the Forex market as well as supply chains and other aspects of business.

Developments In Forex Technology

Along with the development of artificial intelligence for trading, there has been a significant advancement in Forex technology. These advancements in this technology allow you to manage your finances using the internet and make payments with just the tap of a card using the internet. These improved technologies have revolutionised the way you can pay for items by card or using your phone, aiding in better financial freedom just using your mobile phone.

Developments In Personal Transportation

Personal transportation has also come on leaps and bounds in the last decade as the automotive industry has made strides towards fully electric vehicles. With companies such as Tesla leading the way when it comes to mass implementation of these technologies, the mission to go fully electric could be closer than ever before.

The Development Of Smart Home Technology

As companies such as Google continue to lead the charge when it comes to keeping us all connected, the development of smart home technology comes as no surprise to many. With the ability to control your TV and other devices by using your voice, this has pushed forward the need for advancements in voice recognition software as well as bettering the experience with personal assistance. This has led to projections such as 50% of all searches will be voice searched by the end of this year showing a huge gap in the market.

 The Development Of Wireless Earbuds

Though many have been used to using wired earbuds for many years now, the development of wireless earbuds has slowly been improving to cater to a growing need in the customer base. With the need for a completely wireless experience without compromising on sound quality, this has been a huge goal for brands such as Samsung and LG that have made huge strides in creating lightweight, comfortable earbuds. This has revolutionised the way that we interact with our technology as it has enabled users to make calls completely hands free whilst listening to music for a long amount of time across several devices.

At Home Workout Technology

One technological advancement that has seen a huge surge in recent months is home work out equipment. With many looking for the experience of a class from the comfort of their own home, technology has enabled this gap to be closed. By utilising the internet, companies such as Peloton have enabled live classes from the comfort of your own home. In addition, these products have also enabled access to information such as recipes, tutorials and dietitians without having to leave home.

Improved Connections Through Social Media Platforms

The final technological advancement that has changed social behaviours in the digital era is the increased usage of social media platforms. With several social media platforms and video calling platforms allowing for short-form video as well as statuses, keeping up with your friends and communicating is easier than ever before. As more social media platforms continue to break through the market, this is only set to change as each new platform continually pushes the boundaries when it comes to online communication.

With this in mind, there are several ways that technology has continued to shape social behaviours as well as the ability for us to work effectively from anywhere. Who knows, as technology continues to evolve, we may see a closer link between technology and humanity.

ON THE LIST | HARBOUR ISLAND, THE BAHAMAS

As we continue to maintain our sanity through quarantines, social distancing and more, we find it beneficial to lean on a few wanderlust goals for that time in the future that we can hop on a flight and check some things off of our list. The idea of pink sandy beaches is always one that makes us smile. We’re obsessed with Harbour Island, The Bahamas. This beach is in Instagram moment waiting to happen and all you need is your perfect swimwear, accessories and a zen state of mind.

We can’t wait to continue sharing some of the places that we have on our list, but until then, make sure to wash your hands, #maskup #wearamask #wearadamnmask and social distance. When we all work together as a collective, we’ll be better for it!

LOW CARB HIGH PROTEIN DIET: HOW DOES IT AFFECT YOUR PERFORMANCE

Carbohydrates and protein are essential nutrients that the body needs to attain optimum performance, especially in training for athletic competition or sports. Four calories per gram of carb or protein already provide the required energy to drive the muscles to work.     

Also, these major nutrients help the mind focus and achieve performance goals by regulating insulin and other hormones to improve performance levels. However, too much amount of carbohydrates or protein can also dull your performance. So, it’s important to keep your carbohydrate and protein nutrient levels in check.

Is a low carb high protein diet suitable for every athlete? Can this diet affect your athletic performance? Learn how low carbohydrates and high protein diet can affect your performance.

Promote Muscle Growth and Development

Proteins are made up of amino acids, which are chemical ‘building blocks’ that will help in tissue and bone repair. Amino acids link together to make new proteins, hormones, and enzymes required for metabolism.

Protein is also a major nutrient that’s essential for tissue repair and muscle growth. Protein supports muscle growth and development so you can be at your best during training or competition. During muscle recovery, the muscle tissue needs the right amount of protein to easily bring it back to its normal functioning. Hence, with strength training and a high protein diet, the muscle changes to become stronger and fuller.  

Here are the general types of foods that contain different amounts of proteins or essential amino acids:

·       Animal Products: It includes beef, fish, chicken, and dairy products. Animal products are ‘complete’ sources of high-quality protein.

·       Plant Proteins: Some examples of protein-rich plant-based proteins include beans, whole grains, lentils, and nuts, which are ‘incomplete’ proteins. One good example of plant-based food is immi, which is low in carbohydrates and high in protein.

·       Other Sources: Soy products and quinoa also have essential amino acids.

High protein levels (200 to 400 grams per day), which is above the Australian Dietary Guidelines may lead to liver and kidney damage. If you want to benefit from a high protein diet, keep it below 200 grams daily.

Low Carb Improves Insulin Sensitivity

Energy is required in athletic performance. When an individual eats, the pancreas releases insulin to help store and convert glucose into energy, which is required by the cells of the tissues, organs, and muscles.

Insulin controls blood glucose or sugar levels, which is produced by the pancreas. Insulin moves glucose from the blood into the cells for storage. When insulin becomes resistant, this normal function is impaired, leaving more glucose in the blood, causing high levels of blood sugar as evidenced in the blood glucose test.

High blood sugar levels will lead to the production of more insulin by the pancreas in an attempt to lower blood glucose and overcome resistance. Over time, the pancreas loses its ability to produce insulin, resulting in type 2 diabetes. High levels of sugar in the blood may also damage other organs, like the kidneys, eyes, and nerves as the blood becomes too thick, increasing its pressure to flow in the blood vessels.

With a low carbohydrate diet, insulin resistance is prevented. Instead, insulin becomes more sensitive. This is because the presence of high carbohydrates in the blood triggers more production of insulin by the pancreas. Carbohydrates will end up as sugar lingering in the blood, thereby insulin is needed to keep it balanced.

Check out these ways to help regulate your blood insulin levels through a low carb diet:

·       Spread your carbohydrate consumption evenly throughout the day.

·       To provide the body with less sugar and makes the job on insulin a lot easier, eat smaller portions of carbohydrates regularly throughout the day.

·       Eat regularly to promote insulin sensitivity. If you're too busy and can't cook and prepare food, try easy-to-prepare but still nutritious foods.

Too Low Carb May Affect Performance

Athletes still need high-quality carbohydrates to use as energy, most especially during high-intensity exercises. A study showed that consuming high-quality carbohydrate sources like rice, pasta, and potatoes provide enough carbohydrates to satisfy the body's energy demands.

Here are the findings of the said study:

·       A moderate exerciser would need 5 to 7 grams per kilogram of carbohydrates per day, while heavy exercises would need 8 to 12 grams of carbohydrates per kilogram daily.

·       High-carbohydrate foods tend to be quickly absorbed, providing the muscles with enough energy they need during exercise, which helps maintain and maximize performance.

·       A low carb and high protein diet are suitable during muscle recovery or when the athlete is at rest since the tissues need protein for repair.

·       To avoid dehydration and sustain performance intensity levels, adequate carbohydrates stores are required during training or competition.

High Protein Decrease Muscle Soreness After Exercise

Iowa State University conducted a study showing that protein supplements significantly decreased muscle soreness. Protein supplementation has a significant effect on post-exercise muscle recovery, which helps prevent muscle damage.

The research also shows that when balanced quantities of total protein are consumed, such as milk proteins (including casein and whey protein), they’re more effective in stimulating protein turnover of skeletal muscles after resistance-exercise than soy protein.

Low Carb High Protein Diet for Endurance Athletes

According to Dr. Clifton Page of the University of Miami Miller School of Medicine, endurance athletes could benefit from ketogenic diets after an adaptation period. In endurance sports, such as weightlifting, wrestling, swimming, and cycling, endurance is tested, which is the ability of the muscles to exert less effort over a prolonged period.

Ketogenic diets can help endurance athletes improve the performance of endurance athletes. This is because ketosis helps improve cognitive and physical performance, metabolic health, and manage obesity.

Take note, however, that for short duration and high-intensity sports, a ketogenic diet may drop performance because they need carbohydrates for a sudden spike of energy demands.

Conclusion
Low carbohydrates and high protein diet, like a ketogenic diet, can help improve performance when taken at the right time. Carbohydrates are still the major source to rapidly absorb energy allowing you to sustain optimum performance levels. During muscle recovery and days of low-intensity training, low carb and high protein can be beneficial in tissue recovery, promoting insulin sensitivity, and avoiding weight gain.

A low carb high protein diet is highly beneficial for endurance athletes. However, for short duration and high-intensity sports athletes, they would require enough carbohydrates to perform at their best. A well-formulated diet for every athlete depends on body requirements, energy demands, and type of sports.

DO YOU NEED TO CUT ON CARBS TO LOSE WEIGHT FAST

Carbohydrates are a major energy source that almost everyone has consumed since childhood. Nutritionists, doctors, and other healthcare professionals highly recommend eating a balanced diet to attain a strong and healthy body. However, obesity may occur because of sluggish metabolism brought about by aging, lack of exercise or physical activity, and unhealthy lifestyle.

There are already many diet plans that promise fast weight loss results such as ketogenic diet or low carb high protein diet. This type of diet claims to help burn calories through ketosis or converting fat stores into energy. Does it mean you need to cut your carbohydrate intake to lose weight fast? What are the foods you need to avoid to lose weight?

To know if reducing carb intake can help hasten weight loss, read on.

Short Answer

Reducing carbohydrate intake can help you lose weight fast. However, there are important considerations before you can fully benefit from doing it. Your age, metabolism, current health condition, and the availability of food substitutes to replace glucose as the body's main energy source need to be considered.

Take note that you need carbohydrates if you’re planning to engage in a short duration and intense exercises. Without the right amount of carbohydrates, you’ll easily get tired because your cells are depleted with glucose. It would take time to burn fats to convert into much-needed energy to be utilized during intense, short-duration workouts.

Lastly, when reducing carb intake, it’s highly recommended to take the proper supplements with the required multivitamins that the body needs. Doing so allows you to have sufficient vitamins, keeping your body healthy.
Reducing Carb Intake Increases Insulin Sensitivity

Insulin, which regulates glucose storage and usage, plays a vital role in metabolism. This hormone lowers blood sugar by increasing the transport of glucose in the adipose tissue and muscles, stimulating glycogen, protein, and fat synthesis.

Why is insulin sensitivity important? Here's how insulin plays a critical role in carbohydrate metabolism and weight loss:

·       High insulin sensitivity promotes the effective use of glucose.

·       With highly sensitive insulin, glucose is converted as energy. With reduced carb intake, cells utilize sugar as energy instead of being deposited as body fats.

·       Dietary and lifestyle changes help increase insulin sensitivity. Without physical activity, like exercise and sports, excess glucose in the tissues form fats. Along with carbohydrate reduction, an effective weight management plan would hasten weight loss.

No Need to Starve Yourself to Lose Weight

As contrary to the common belief of starving yourself to reduce carb and lose weight fast, experts highly recommend avoiding starvation. Prolonging hunger will only result in stress and binge-eating, which loses your control over appetite, thus leading to unhealthy eating.

So, what can you do to avoid feeling hungry while on a low carb diet? Or, is it necessary to lower your carb intake to lose weight? The key factors to help you shed off pounds faster include practicing healthy eating and moderately intaking carbs.

Check out these expert recommendations to help control your appetite and reduce carb intake:

·       If you want to lose weight fast, avoid hunger by eating only a moderate amount when you feel hungry.

·       Explore your options by picking healthy food instead of starving yourself.

·       Eat foods that have nutritional value than those that are high in sugar or too many calories.

·       Feel nourished and satisfied by replacing high-carb foods and beverages like refined sugars, sweet desserts, preserved foods, and soda with more fruits, vegetables, and whole foods, such as nuts, seeds, and legumes.

·       Reduce hunger by drinking a glass of water before eating, which also helps reduce carb intake.

Reduce Carbohydrates and Increase Protein and Fat Intake

Protein and fat can replace carbohydrates as energy if you resort to a low carb diet, such as keto. Ketosis occurs when the body starts using fats as an alternative source of energy.

While weight loss is fast with ketosis, healthy ketosis and weight loss are better, which means losing one to two pounds a week. This will avoid cravings and other unwanted effects on your internal body organs. With high protein consumption, your muscles use it as a primary nutrient to help prevent muscle damage during intense workout or training.

A high protein diet is beneficial to endurance athletes as it’ll help them maintain their ideal body weight and muscle health. To avoid any negative effects on your kidneys and liver, just make sure not to exceed 200 grams of protein a day.

Low Carbohydrate Diet and Weight Loss

A study showed how low carbohydrate diets could help with weight loss. A very low-carb diet was defined in this study as consuming 20 to 50 grams of carbohydrates a day, and a low carbohydrate diet is less than 130 grams of carbohydrates per day.

The study showed that a low carbohydrate diet involves lowering blood sugar levels to lower insulin and avoid fat storage. By inhibiting fat storage and improving energy utilization by the cells, weight loss is achieved.

Here are the findings of the said study:

·       A low carbohydrate diet, specifically ketogenic approaches, causes rapid weight loss. With a low carbohydrate diet, your body has improved glycemic control, which also helps in weight loss.

·       Weight loss is brought about by the effects of water loss at the initial stage, and consistent adherence to a low-carb diet results in fat loss.

·       The weight loss effect is similar to other diet plans after one year.

·       Low-carb approaches lower triglycerides, which help support cardiovascular health. But whether it has a direct impact on any cardiovascular risk remains controversial.

·       Initiate low-carb through a two to four weeks of rapid induction phase–with 20 to 50 grams of carbohydrates, inducing nutritional ketosis. Eat whole, unprocessed foods and vegetables that are grown above the ground.

To attain successful weight loss, determine the best nutritional approach with shared decision making between you, your nutritionist, and your physician.

Conclusion

You can lose weight by reducing your carb intake. Choose nutritious food without necessarily giving up all carbohydrates in your meals. Also, avoid prolonging hunger because it may lead to heightened cravings and binge-eating, most especially for those who find food as a source of comfort.

A low carb diet, such as a ketogenic diet, can help you lose weight fast. However, you also need to ensure that you’re not taking too much protein to avoid kidney and liver damage.

Eating a balanced diet with healthy carbohydrates accompanied with physical activity and exercise, adequate rest and sleep, and diet modification is the best way to attain your weight loss goals fast.

NATURAL FAT BURNING FOODS YOU SHOULD EAT TO LOSE WEIGHT

If you’re looking to lose weight, you should really focus on exercising, having proper nutrition, and an effective dietary supplement. Regular exercise and taking some supplements can do a lot in helping you lose weight. Additionally, most people rely on these supplements to reduce their appetite and burn fat, preventing them from gaining weight.

Aside from taking supplements, there is also natural fat burning foods with high thermogenic effects that can help boost your body’s metabolism. These are what you call as fat burners they’ll help you burn calories even as you’re eating them.

Luckily, some of these foods are a staple in our kitchens, so it shouldn’t be hard to get your hands on these natural fat burning foods. Integrating these foods into your diet to go along with regular exercise and an effective dietary supplement will surely help you lose weight and achieve your weight loss goals.

1. CBD

CBD (cannabidiol) is one of the natural solutions that’s been gaining a lot of popularity these days for its numerous medical benefits. From fighting acne to reducing stress and anxiety, CBD has been a relief for many people.

Now, CBD is also being used by people who are looking to lose weight because of its potential as a natural fat burner. CBD dietary and performance supplements are now popular because of their ability to reduce your appetite, burn fat, turn bad fat into good fat, and reduce your risk of getting metabolic disorders.

2. Avocados

Avocados contain monounsaturated fats–help trigger the fat-burning hormones in your body. They’re also even recommended to eat before you exercise so you can have a natural energy boost to last you through your workouts.

In addition to being high in monounsaturated fats, avocado is also rich in fiber. One avocado contains 11-17 grams of fiber. Avocados are also rich in mannoheptulose, a proposed carbon sugar that plays a vital role in fat loss.

Lastly, avocados also reduce your desire to eat for hours after eating them. Hence, add some avocados to your daily diet so you can stay satiated long after mealtime.

2. Eggs

Protein is an essential nutrient that you need for losing weight and boosting your metabolism.

Our body uses a lot of energy (calories) to break down protein foods. Protein also helps prevent losing our muscle mass when we start losing weight. So, if you really want your body to start burning fats, you should stock up on protein as much as you can. One of the best sources of protein is eggs.

A single egg contains 6 grams of protein, which makes eggs a staple food when it comes to burning fat. Eggs can be used to whip up a healthy meal at any time of the day, without worrying about sabotaging your weight loss efforts.

3. Green Tea

Another natural fat burning food that’s widely available in local grocery stores is green tea. Green teas, especially those that are rich in antioxidants, are very effective in boosting your body’s metabolism.

Green tea is also low in caffeine, making it a great alternative for coffee. Aside from that, green tea also contains a number of other nutrients that can increase our brain function, reduce cravings, and improve mood. Drinking green tea every day (preferably 4 times a day) can reduces the free radicals in our body and lower our chances of getting cancer. Most importantly, green tea is a great natural fat burning food.

4. Chicken Breast

Another good source of high-quality protein is chicken breast. Integrating chicken breast in your diet can help maintain muscle mass as you start losing weight in a healthy and natural way.

Unlike carbs, high-quality protein, especially from chicken breast, has the ability to keep you satiated for a long time and help reduce your cravings. Increasing protein intake will also help you reduce your cravings, especially during late evening.

Chicken breast also has a high thermogenic effect. Eating chicken breast will already burn 30% of the calories that it contains during digestion.

5. Apple

Apple is another natural fat burning food that’ll help you effectively lose weight. They’re also rich in fiber. One apple contains 5 grams of dietary fiber, which is essential for digestion and for promoting fat loss.

Eating an apple at least 15 minutes before a meal will make you feel satiated for a long time and you’ll end up consuming fewer calories.

6. Pineapple

Pineapple or pineapple juice is a great natural fat burner that you should add to your diet. Pineapple contains a compound called bromelain, which aids in breaking down and digesting fats. Bromelain can also help suppress your appetite and increase your fat excretion at the same time.

In addition to that, two thin slices of pineapple, which is equivalent to a 100-gram serving, contains 56% of the recommended vitamin C daily intake. This will help keep your skin strong and supple and make sure that your body is protected from harmful free radicals.

7. Watermelon

Watermelon provides a delicious and juicy way of keeping your body hydrated, which is an important factor that your body needs if you want to lose weight.

If your body is properly hydrated, all of its systems (including our metabolism) are able to work at their full capacity. Watermelon will keep you hydrated throughout the day and prevent you from drinking beverages that are high in fat just to satisfy your thirst or cravings. Watermelon is also low in calories–one slice of it only contains thirty calories.

8. Sweet Potato

If you’re craving for something sweet to eat without sabotaging your weight loss efforts, sweet potato is what you’re looking for.

Sweet and starchy foods are often avoided by people who are looking to lose weight because they’re usually high in calories. Sweet potatoes, however, are different as they can help you satisfy your cravings and burn your fats, too!

Final Thoughts

While there’s no magical food that’ll make you lose weight in an instant, these natural fat burning foods will help fire up your metabolism and ultimately achieve your weight loss goals. With moderation and regular exercise, these natural fat burning foods will not only help you lose weight but also lead to a healthier and happier life.

VERIFY YOU'RE REGISTERED TO VOTE

You know that you’re registered to vote as you remember filling out your information or you voted previously, but it’s worth double checking! Double check to make sure that you are registered and all of your details are correct! If it’s not correct, you may not receive your ballot. Recently, Jason Alexander (Seinfeld, Pretty Woman, Curb Your Enthusiasm and The Marvelous Mrs. Maisel) shared via Twitter why we should through a recent tweet and how quick and easy it is! In addition to texting 30330 with the word VOTE, you can also go here on any smart phone, tablet or computer at Vote.org to find out for yourself! You can also share links by state for those that may ask if they are registered in those areas.

I think this IMPORTANT: I texted VOTE to 30330 just to check my registration status. I KNOW I’m registered. Turns out my mailing address for a ballot was an old, no longer valid address. I WOULD NOT HAVE GOTTEN MY BALLOT. Took minutes to fix. Text VOTE to 30330. Be sure.

— jason alexander (@IJasonAlexander) August 21, 2020

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