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Wednesday, July 1, 2020

8 Things You Should Do When Exercising in Winter

Starting in July and typically ending around August, Australia’s winter weather hits 17 degrees Celsius or 63 degrees Fahrenheit on average. Rainfall of roughly 96 mm also occurs during this time, which can be quite cold if you’re spending a few hours outdoors for a workout.

This is why even if you’re “heating up” due to the exercise, it’s still important to have precautionary measures against extreme cold. Here are some tips you’ll need to know.

Check Weather Condition and Wind Chill First

Before gearing up for an outdoor run, you’d want to make sure the weather is activity-friendly. If the temperature hits below 60 degrees Fahrenheit, this can already be dangerous since it increases the chances of injuries brought on by the cold weather.

Ideally, any outdoor exercise you do should be on the warmer side of the day. Fortunately, there are enough online apps to help you figure out the temperature outdoors and plan accordingly.

Warm It Up and Cool It Down

Now more than ever, a good warmup is important to help you prepare your body for the cold. The warmup also stretches the muscles and limiting the possibility of an injury.

The same goes for a proper cool down that lets’ your body settle back into room-temperature goodness. With proper cooldowns, you’ll find it easier to recover and go back out again the next day.

Get Plenty of Water

People hydrate often during the summer because they can feel the sweat dripping down their body. Does this mean you don’t need to hydrate in the cold because there’s no sweat? No. Dehydration can increase chances of injury during a workout and that’s the last thing you want. Make sure to drink room-temperature water before, during, and after an exercise in the cold.

Layer It Up

Make sure you’re dressed properly for an exercise in the cold by layering up your clothes to tuck in all the warmth. Remember though – warmth isn’t the only goal here. Your clothes should be the kind that keeps you DRY – otherwise you’ll be wasting precious body heat. Layered clothing helps limit the possibility of the snow and damp seeping into your clothes and leaving your skin cold.

Pay More Attention to Head, Hands, Ears, and Feet

These body parts are the most vulnerable in the cold weather. Wear gear that keeps these body parts warm. Hence, keep a hat on that not only covers the whole head but also closes down onto your ears, therefore allowing for better heat retention.

Wear waterproof gloves and even more water-resistant shoes. The instant you feel wetness seeping in your body – it’s time to go back home and try again another day.

Equip with Safety Gears, Including Sunscreen

Yes – you still need sunscreen during the winter season. The UV rays aren’t as harsh but the ice reflects ultraviolet rays, thereby still leaving you with a sunburn if exposed long enough. As for safety gears – this includes room temperature water and lights.

If you’re working out in the dark, opt for bright or reflective colors so you can be easily seen. Wear special snow shoes that will give you traction while running or walking.

Learn the Signs of Frostbite and Hypothermia

Know your limits and inform yourself on the early signs of frostbite and hypothermia. Typically, frostbite has these early symptoms:

• Prickling feeling of the skin
• Numbness
• Reddish, bluish-white, or white colored skin
• Clumsiness or stiff muscles

Hypothermia has these signs:

• Excessive shivering
• Lack of coordination
• Slurred speech

The minute you notice any of these, head back home and gradually introduce warmth to your body. Ideally, you would be exercising somewhere familiar where you can easily seek help or go back home if needed.

Go With a Buddy

Having an outdoor workout buddy can add to the safety of your exercise, no matter the weather. They can call for help, assist with problems, and essentially make sure that you’re OK during a run.

If you’re the lone-wolf kind however, at the very least, make sure people know where you’re going before you walk out the door.

Conclusion

The weather shouldn’t stop you from keeping fit and healthy. With the right approach, the cold season can be your friend and ally as you pursue your  physical fitness goals.

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Exclusive: Teyana Taylor Talks New MAC Cosmetics Collab, Power Beauty and her Most-Loved ’90s Makeup Memories

Earlier today, singer-dancer-model Teyana Taylor announced on Instagram that she’s partnered with MAC Cosmetics to launch her very own makeup collection filled with oh-so-’90s flavour. “I’ll always be a ’90s girl at heart!!! I’m so excited to finally share my @maccosmetics collection with you guys!” the 29-year-old R&B artist, who dropped her third studio album earlier this month, wrote in her caption. Housed in mood-boosting neon packaging, the 13-piece assortment is all about easy makeup staples that pack a nostalgic, yet modern, punch. Ahead of the collection release on July 6th, we chatted with the triple threat and mother (who also recently revealed that she’s expecting her second child!) to get the tea on the cool collab.

On the makeup look that makes her feel the most empowered:

“Natural beauty is definitely powerful for me, and I like that more ’90s super-simple look because it reminds me of my mom and all the women that I look up to. Seeing them keep their look natural and embracing their features — that’s powerful to me. I like a nice neutral cheek because I feel like I’m embracing my strong features and embracing my skin tone. I feel comfort knowing that I don’t need much.”

On her MAC collaboration:

“I created the line based around the fact that, for me, less is more and for all my girls who love the ’90s.”

On her favourite product from the collab, MAC Mineralize Skinfinish:

“I love it because it’s something that you can wear with or without makeup. Whenever I want to do a simple makeup look, I literally just moisturize my face, throw my Mineralize on, throw on a nude lip and that right there makes me feel beautiful and glowing. And I love that you can apply it with a brush or your finger.”

Mac x Teyana Taylor collection. Courtesy of Mac Cosmetics.

On her long-standing relationship with MAC:

“My earliest makeup encounter with MAC was when I was about 11 or 12 years old. I found this clear lip product in my mom’s purse and was like, ‘Ooh, this is nice!’ It felt like honey on my lips. Ever since then, I wanted to know more about MAC. My mom always had MAC products in her bag and I would just take them. Once I got older and really started exploring makeup, MAC was definitely my go-to because that’s all I knew. Like I said, with my mom being one of my biggest inspirations, I wanted to be just like her.”

MAC x Teyana Taylor campaign imagery. Courtesy of Mac Cosmetics.

On her favourite ’90s beauty moments:

“My favourite has to be the lip liner. I love lip liner! Even to this day, I always have a good lip liner. Then you had the statement mole. My mole, my lip liner and my lipstick take me a long way. You have that and a good brow and you’re out of here!”

On makeup routines and motherhood:

“I have this whole little person running around the house who has stolen my whole face. She looks exactly like me! Since becoming a mom, my beauty routine has changed tremendously, especially because of the fact that your body changes with pregnancy. My daughter has also taught me to embrace that more natural side. Like I said, to see a little person walking around who looks exactly like you, and they’re so beautiful and so pure, it’s like she’s a representation of me. And when your kid tells you how beautiful you are, even on your worst day, that right there means a lot. I definitely feel like I don’t need much because her opinion means the world to me. She always tells me I’m beautiful. She loves when I wear makeup and she also loves to play with makeup, so it’s like the best of both worlds.”

Click through the gallery below for a sneak peek of the MAC x Teyana Taylor makeup collection dropping online on July 6th (and in stores on October 8th):

 

The post Exclusive: Teyana Taylor Talks New MAC Cosmetics Collab, Power Beauty and her Most-Loved ’90s Makeup Memories appeared first on FASHION Magazine.



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Top Tips to Help You Get a Good Night’s Sleep

I hope you’ll find these top tips to get a good night’s sleep of help. You might find it easier to print this off and star all the tips you think would make the biggest difference to you. Then circle all those you think will be easier for you to do. If it already has a star, put the circle around the star.

The suggestions with the stars in the circles will be your first tiny habits to create. Choose just one to start with, and remember to congratulate yourself every time you achieve it.

Habits

Habits are made through positive emotions. Creating a positive feedback loop helps make a habit easier to build.

If you find it difficult to do any of the suggestions, though feel they would be positive for you to achieve, for instance cutting down on caffeine, alcohol, or screen time, perhaps think about working with a health coach to help you build a healthier morning or evening routine.

1. Get as much daylight during the morning as you can

  • Ideally you should aim to get up to 30 minutes of sunlight on your face every day, even in the winter.
  • Whilst at work, maybe you could think about taking a ‘daylight break’ just as people used to take cigarette breaks.
  • Getting enough sunlight helps support our circadian rhythm, which is our internal body clock. It actually works on about 25-hour cycle, so we constantly have to re adjust it so it fits in to our 24 hour clock. And one way of resetting it is to get as much daylight in the morning as possible.

Why?

  • Daylight creates serotonin which is a precursor to our sleep hormone, melatonin.
  • Serotonin and melatonin are almost literally day and night in hormone terms. They perform opposite jobs and yet they must work in harmony to keep the body balanced. Within the pineal gland, serotonin is acetylated and then methylated to yield melatonin.
  • Serotonin levels increase in sunshine and light, and synthesis and secretion of melatonin is dramatically affected by light exposure to the eyes.
  • Light is quantified in Lux. Full sunlight is 30,000 Lux yet on a cloudy day we can still get 10,000 Lux from being outside compared to a brightly lit room which only provides 500 Lux.

2. Exercise

Many people report that they sleep better for exercising and it is a great way of completing the stress cycle. However, it is better not to exercise 2-3 hours before going to bed though.

3. Reduce caffeine intake after midday

This is because it can affect both your ability to get to sleep and the quality of your sleep. Caffeine is a powerful drug and like all drugs it has a half-life. 

A half-life is the time it takes the initial effect of a drug to reduce by 50%. Caffeine’s half-life is 6 hours, so if you have a coffee at say 4pm half of the caffeine will be still be in your blood stream and effecting you 6 hours later ie.10pm. 

It’s worth remembering that caffeine is also in tea, energy drinks and chocolate.

4. Reduce or cut out alcohol

Although alcohol is a sedative it does not induce natural sleep. Research shows that even small amounts of alcohol will fragment your sleep, so you wake up exhausted, without being aware that you frequently woke up. It also suppresses the REM sleep which is important for our emotional health. Hence it increases our feelings of anxiety.

5. Diet

Magnesium and potassium rich foods help promote relaxation and circulation. They include dark leafy greens, bananas, nuts, seeds, citrus, tomatoes, and whole grains. Foods high in calcium help to boost melatonin levels. In addition to dairy, soy, nuts, seeds, and whole grains are strong calcium sources.

Ideally finish your evening meal 3 hours before bed.

Bedtime snacks 

If you want a pre-bedtime snack, there are several snacks that research suggests promotes sleep. The top two I have heard about are pistachios and kiwi fruit.

Pistachios have a winning sleep-inducing combination of protein, vitamin B6, and magnesium, plus they contain exponentially more melatonin than other foods.

Kiwi fruit: A four-week study which involved 24 adults eating 2 kiwis one hour before going to bed each night fell asleep 42% more quickly than when they didn’t eat anything before bedtime and increased their total sleep time by 13%!

What’s behind the possible benefits of kiwi and sleep? There are a couple of characteristics of the fruit that may make it a strong sleep-promoting food: its high antioxidant levels and its high serotonin levels. 

Research has established a basic link between sleep and antioxidants in the body. Studies show that poor sleep is associated with decreased antioxidant levels, and also that recovery sleep appears to help restore antioxidant levels. Kiwi is also a fruit high in serotonin. 

Supplements

Supplementing with magnesium may lead to a deeper, more sound sleep. This is because magnesium plays a role in supporting deep, restorative sleep by maintaining healthy levels of GABA, a neurotransmitter that promotes sleep and regulates the production of melatonin.

Synergy have a magnesium supplement called Body Prime.

Take care of your gut microbiome. Growing evidence suggests that the gut microbiome can influence sleep quality. One of the most commonly felt benefits from Synergy’s ‘Microbiome Purify Kit’ is improved sleep. For more information, click here. 

6. Limit blue light exposure

The use of digital devices has increased significantly over the last few years with most of us spending the majority of our waking hours staring at a digital screen. In fact, studies suggest that 60% of people spend more than 6 hours a day in front of a digital device.

As our usage has increased, so has the digital screen technology with many of today’s electronic devices using LED back-light technology to help enhance screen brightness and clarity. It is these LEDs that emit the very strong blue light waves and because of their wide-spread use, we are gradually being exposed to more and more sources of blue light and for longer periods of time.

Avoid looking at bright screens beginning two to three hours before bed because this blue light affects our circadian rhythm.

  • Use artificial light to a minimum
  • Candle lit baths are very relaxing. 
  • Have an electronic free hour before bed.
  • Take the time to do something relaxing, especially if the news and social media is more anxiety provoking than useful!

7. Create your own relaxing, nourishing bedtime routine

Ahead of any bedtime routines, it is good to make a point to declutter your bedroom and make sure your mattress is in good condition.

Before bed

  • Write tomorrow’s ‘to do’ list. Ideally do this before you get ready for bed so you can empty your head and sleep better.
  • Drink a soothing, relaxing herbal tea. Try camomile, lavender or one of the many other ‘sleep time’ blends that are now available. Or maybe try this banana skin tea recipe also said to be good for sleep. Place an organic banana skin in a pot and cover it with water. Bring to a boil and let the banana peel soften for 10 minutes. Strain banana peel water into a mug or teacup and serve with a drizzle of maple syrup (optional, I didn’t) and milk of choice. Yes I have tried it and it was OK. (I can’t say if it improved my sleep as by doing so many of the other tips I sleep well anyway). 
  • Have a hot bath/shower before bed … and then allow the body to cool. This is a further cue to our systems that it is night-time because our bodies naturally cool at night.
  • Try essential oils. Lavender and / or roman chamomile essential oils have calming qualities that can aid sleep and are safe to use. You could put a couple of drops into the bath, or use in a spray around the bedroom, (diffuse 3 drops of essential oil into 1 tsp pure grain alcohol such as vodka, combine with distilled water in a 2 oz. spray bottle, shake well and spray) before sleep. Alternatively, you could put a couple of drops in your hands, inhale the smell and rub onto the soles of your feet or try sleeping on a lavender pillow.
  • Keep your room cool. For adults, somewhere between 60- 67 degrees Fahrenheit (15-21 degrees Celsius) is recommended for optimal sleep.
  • Sleep in complete darkness. If necessary, get some black-out blinds.
  • Use ‘red light’ night lights for children or in hallways. This is because red light is the least likely to suppress melatonin production and interfere with sleep.
  • Block out any distracting noises. Wear ear plugs if necessary. Or, if you like having some noise try playing some delta wave sleep music, or have some background white noise on.
  • Keep phones out of the bedroom. Reducing any temptation of having a quick ‘scroll’ before going to sleep, or in the middle of the night should you wake up. If you use your phone as an alarm, why not buy a simple alarm clock?
  • Turn the wi-fi off! Some studies show that wi-fi affects our sleep patterns.
  • Keep a notepad beside your bed. If you do wake up thinking of things you need to remember you can quickly write them down on the notepad, emptying your head of them until morning.
  • Worries. If you have any worries, tell yourself you will deal with them in the morning. Imagine putting them in a locked box, or write it on a piece of paper ready to be thought about in the morning, and instead think of 3 things that you are grateful for that day including having a warm bed to lie on. Research shows that by thinking of the positive experiences of the day or reminding yourself of what you have to be thankful for, you are much less likely to ponder over your worries and therefore clear your mind for a good night’s sleep. If you do have on going worries or anxieties and find yourself constantly ruminating on things it may be worth talking with a counsellor. (Even just one or two sessions can sometimes make all the difference). 
  • Listen to a meditation. There are loads to choose from of on YouTube and Soundcloud. My current favourite one for going to sleep is under 12 minutes long. You can listen here.
  • Try not to stress about not getting to sleep. If you find you can’t get to sleep or you wake up and can’t get back to sleep know that your body is relaxing and that you will get to sleep ‘soon enough’. Feel the comfort of the bed supporting and holding the weight of your body. Slow your breathing down and slowly tense then release each part of your body starting with your feet, or try thinking of every item in your room that begins with an A, then a B, etc. or keeping in time with your out breathe count down from a 1000 in 3’s and every time you get it wrong you have to start at the beginning. If you’re still awake after 30 minutes, get out of bed. Then do a really boring chore which you don’t like but that you can stop as soon as you feel sleepy, so it is more of a curse than a pleasure to be out of bed, until you are tired again. You want your body and mind to associate the bed solely with sleeping. (However having sex is fine as sex discharges energy and so doesn’t stop you from sleeping). 

8. Routine is Key!

As far as possible try to keep to a specific and consistent ’sleep’ and ‘wake’ routine 7 days a week.

If you would like any help or advice with any of the above, please feel free to find out more about the modalities I offer.

Live Well & Prosper

helen@livewellandprosper.uk

07545 227272

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Personality Types in a Crisis

Personality types in a crisis: How Drivers explain your reaction to Covid-19

Have you been rushing around doing every online workshop, exercise class and zoom quiz since lockdown began?

Perhaps you feel the need to hide your emotions and “be strong” for your friends and family, during times like these?

Maybe you’re someone who constantly feels the need to be perfect – home-schooling your children, cooking them delicious and nutritious meals every night, while simultaneously acing your full-time job?

In Transactional Analysis, we call these aspects of your personality “Drivers”.

Drivers are ways we learned to adapt to our environment when we were young. They are developed at an age when we can understand what is approved and disapproved of by the adults around us.

As children we attempt to adapt to grown-up’s expectations, in order to feel ok about ourselves. We pick up the verbal and non-verbal messages and act accordingly.

Taibi Kahler, who developed this theory, noticed there were five sets of behaviours that people consistently displayed. These were divided into five categories, which he called Drivers.

Drivers are double-edged swords and they all have positive and negative attributes.

One struggle with Drivers is that people tend to make themselves feel “not ok” if they slip out of them. For example, if you were the “be perfect” working mum and found that one area of your life was slipping during the Covid-19 lockdown, you might be overwhelmed with negative, self-critical thoughts and feelings.

The key to making Drivers work for you is self-awareness. Once you can identify “Drivers”, you can get a better understanding of your own and other people’s behaviours.

Better self-awareness has been found to increase self-esteem, improve relationships, help manage stress and improve quality of life.

The last few months have been a struggle for many, with financial worries, loneliness and isolation putting a strain on our physical and mental wellbeing.

During this time, you may have looked at others and wondered why and how they are reacting to the situation in such an opposing way to you.

The way we cope during a crisis, can say a lot about our learned behaviours or Drivers.

If someone looks like they’ve created the “perfect” lockdown life, it may be that they have a strong “Be Perfect” Driver, while someone who has thrown themselves into work and created hundreds of new projects might be more “Try Hard”.

Most people have two main Drivers. Can you identify yours from the list below and consider them in relation to your reaction to Covid-19?

1. PLEASE OTHERS

Characteristics

Widened eyes, raised eyebrows, nodding, toothy smile, horizontal forehead lines, looks up with head down, goes up at the end of a sentence, uses qualifying words (sorta, kinda, ok).

Benefits

Good team member, enjoys being with others and aims to please without being asked. Understanding and empathic.

Uses intuition. Notices body language and other signals. Encourages harmony in groups/teams. Invites quieter members into discussion. Considerate of others feelings.

Difficulties

Avoids any risk of upsetting someone and therefore does not to challenge ideas (even if wrong). Cautious with criticism and can then be ignored. Appears to lack commitment.

Presents own views as questions, appears to lack assertiveness, critical faculties and courage of convictions.

Takes criticism personally even if constructive. Allows others to interrupt.

Trying to “read minds” can lead to not asking for necessary information and feeling misunderstood when others don’t like results.

2. BE PERFECT

Characteristics

Upright erect posture, precise, look up to right frequently. Mouth goes slightly out, counts on fingers. Even, steady tone. Language often over-detailed and uses parentheses. Steepling hands.

Benefits

Accurate, reliable worker, checks facts thoroughly and prepares well. Good attention to detail, well organised, looks ahead, plans well with contingency plans. Smooth, efficient well coordinated projects with progress monitored. Cares about how things look.

Difficulties

Cannot be relied upon to produce work to deadlines, as may check too carefully and often for mistakes – keeps asking for minor changes and does drafts rather than final versions. Finds it difficult to incorporate others’ input. Misjudges level of detail, always applies high standards to self and others, failing to recognise when good enough is good enough. Demotivates through criticism. Problems delegating. May feel worthless and dissatisfied.

3. TRY HARD

Characteristics

Hand on side of cheek or behind ear; peering – lines on forehead and around eyes as a result of screwed up face. Tone strangled, tense, muffled, choked back. Incomplete sentences. Words such as try, hard, difficult, can’t think. Body moves forward.

Benefits

Tackles things enthusiastically, energy peaks with something new to do. Others value motivation and ability to get things off the ground. Popular. Problem solver. Volunteers for new tasks. Follows up all possibilities. Finds out the implications of everything. Pays attention to all aspects of a task, including what others overlook.

Difficulties

Yes but…….more committed to trying than succeeding. Initial interest wears off before task is finished. Others may resent not doing the interesting bits when they are left with the mundane bits. Makes task impossibly large. Creates havoc with time schedule. Written work full of irrelevant details. Communication may be pained, strained and frowning – listeners become confused. Gripes and sabotages.

4. BE STRONG

Characteristics

Erect, stoical posture, face expressionless, few wrinkles, monotone, long pauses, short sentences; fine. Absence of feeling words; uses one, it, and distancing pronouns.

Benefits

Stays calm under pressure. Feels energised when having to cope. Good in a crisis. Thinks logically when others panic. Stays emotionally detached, problem solves, deals with stressed people. Can make unpleasant decisions without torturing soul. Seen as reliable and steady. Handles others, firmly and fairly. Gives honest feedback, and constructive criticism. Even tempered.

Difficulties

Hates admitting weakness: failure to cope is weakness. Gets overlooked rather than ask for help. Hides work away – tidy appearance. Highly self-critical. Others feel uncomfortable about lack of emotional responses – hard to get to know robots or masked people whose smile does not extend to eyes. Fears being unlovable, so doesn’t ask for anything, lest it’s refused. May become absent minded and withdrawn.

5. HURRY UP

Characteristics

Agitated gestures; looks at watch; fidgety. Screwed up face, eyes moving around. Rapid staccato tone. Words such as quick, got to.

Benefits

Works quickly and gets a lot done in a short time. Responds well to short deadlines – energy peaks under pressure. Enjoys having too many things to do:  if you want something done give it to a busy person. Prepares quickly, saves time on tasks to spend with people. Juggles.

Difficulties

Delays starting until deadline is near. Makes mistakes in haste; corrections can take time and thus misses deadlines. Quality of work may be poor. May come across as impatient. Rushes with crammed diary, doesn’t get to know people, feels like an outsider.

THE LINK CENTRE OFFERS COURSES IN COUNSELLING AND PSYCHOTHERAPY, WITH A FOCUS ON TRANSACTIONAL ANALYSIS

Interested to learn more about this and other TA Theory? The Link Centre offers everything from a two-day Introduction to Transactional Analysis (TA101) to an accredited Diploma in Counselling.

We are also running a series of by-donation online workshops on different topics throughout July. For more info go to thelinkcentre.co.uk or email info@thelinkcentre.co.uk.

Got questions about our counselling and psychotherapy courses? We’re hosting an online open evening on 29th July, 6.30pm-8pm.

Words: Laura Nikita Mitchell

 

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Here's a List of All the Workout Clothes On Sale I Can't Stop Thinking About

We're always looking for new workout clothes. We use new pieces as motivation to get moving throughout the day, and it really works. Right now, we're looking for cute sports bras, breathable shorts, and maybe a new pair of sneakers. Lucky for us, there are so many styles we've been eyeing on sale right now, and there's nothing better than scoring the items on your wishlist at a discount. These 20 pieces are calling our name, so shop before we beat you to it!

There's a pair of pink leggings we need ASAP, plus a classic strappy sports bra and a hoodie that's the perfect light outer layer. We can't forget those Nike sneakers we've been eyeing; since they're marked down, now may be the time to take the plunge. Keep on reading to shop our selects.

Related:
Foam Rolling Is the Post-Workout Self-Care Practice I Need Now More Than Ever


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Tourists Must-Try Thai Fine Dining for a Memorable Thai Experience

The next time you visit Thailand, enjoy all the street food you come across, but take your culinary adventure a bit further by also exploring Thai fine dining for a new experience. 

Tourists to any country in the world, most of the time, seem to be creatures of habit programmed by travel articles they’ve read on the internet and in magazines. There are always some brave souls who love to step off the beaten path and try something new, but by and large, people want to eat food they’ve heard about or tasted before.

For most tourists to Thailand, while food is definitely on their list of things to try, they rarely stray very far from the old tried and true favourites like Pad Thai, Tom Yung Kung, or a Thai curry.

Thailand is world-renowned for the quality of its cuisine, but for many visitors to the country, Thai food is synonymous with street food. And while the street food in Thailand is excellent, it falls well short of representing the cuisine of Thailand as a whole, although many tourists believe it does.  

Much More than Street Food

Thai fine dining is rarely experienced by the tourist trade on the same scale as street food is, simply because it’s not as visible. While there are thousands of street food stalls all over Bangkok, Thai fine dining restaurants are much less abundant.  

But any tourist who has taken the time to seek out a Thai fine dining restaurant has come away from the experience with an entirely new appreciation for Thai cuisine.   

Attention to Detail and the Seasons

They begin to understand and appreciate the artistry behind the whole concept of Thai cuisine. The balancing of the flavours, textures and aromas into a singular whole. The reliance on freshness as part of the dining experience. And how the changing of the seasons plays a role in the selection of dishes you’ll be served.

Thailand has a rich history of agriculture and raising a wide variety of crops. These crops are at their freshest at different times of the year. Skilled Thai chefs know the seasons in which their ingredients for each dish are at their freshest. They tend to cook only those dishes that they know will be the best representatives of that particular dish at the time of year that the ingredients are their peak.

Experience Thai Fine Dining

You probably won’t find a street food stall that practices fine Thai dining on your next visit to Thailand.

This type of dining experience takes a talented and skilled chef performing their magic in a well-equipped kitchen. It demands all the disciplines of a Cordon Bleu-trained chef of the level of Alain Ducasse, Julia Child or Gordon Ramsay.  

Fine dining “Thai-style” takes dedication, knowledge of Thai agriculture and history, and a firm grasp on the intrinsic complexities of the flavours of Thailand. For your next visit to Thailand, get off the beaten path and make a worthwhile side trip to a fine dining restaurant in Thailand. It will provide an entirely new level to your appreciation of Thai cuisine.   

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Cycling to work set to become the norm

Gradually the UK is returning to some normality. As the Government persists in advising the population of a new normal, many are apprehensive to enlist in their daily commutes once again.  As a result, many are seeking alternatives to public transport and investing in bicycles.  With the right gear and knowledge, and with summer in full swing, now is the best time to trade in your car keys and travel card and tackle a cycling commute to work. There are several benefits to cycling, not just for your health, but financial reasons too (as well as a smug sense of satisfaction as you glide past all that rush hour traffic).  When contemplating purchasing a bike, people often ask similar questions.  What if my bike gets stolen? What if it rains? What if I hate lycra?  Here,  Stephen Booth at Autowise is on hand to give his expert advice for first time commuters. ‘First time riders have a lot to take in. It can be overwhelming, especially if it’s the first time you’ve ridden since your childhood and every bike you look at online costs £999. Just remember that above all, safety is the most important thing when riding on the road’.

The right bike for you

If you know nothing about bikes, picking the right one for you can feel like a monumental challenge. There are a million options, and they range from £150 to £1000+ So, where do you begin? Booth believes it is simple. ‘Talk to people. Look online and see what other commuters have bought before you. If you have friends who already commute ask where they first started, and what worked. Failing all that, the best thing to do is go to a store and ask there. You will find lots of helpful experts who get asked “Where do I start?” daily, so they will know which direction to guide you.  The staff that work in bike stores usually hold an excellent knowledge of bikes as it is their hobby as well as their career.’ Anything that is a big no-no? ‘Don’t just pick a bike because you like the style or colour. It has to fit your commute, so if you’ve got lots of hills don’t opt for a single speed bike’.

You are not a pedestrian

We have all heard horror stories of cyclists being shouted at by rush hour drivers, so what can you do to avoid problematic journeys? ‘Cyclists get a bit of a bad rep for being with regards to following the rules of the road, and although there are a number of people who flout the guidelines, you don’t have to be one of them. Before you tackle the road, you should invest time into research on the dos and don’ts of cycling. Although most of the rules are well-known, and pretty straightforward, some will surprise you. Knowing road safety is vital, for yourself and for others – plus having other cyclists tut at you is very annoying! Once you have an understanding it’ll also help you feel more comfortable with what you don’t want to tackle. Don’t feel happy riding through the big cross junction? Plan a route that cuts it out’.

Lights, helmets, action

There seems to be a million and one accessories on bike websites, from helmets to energy bars, but what does a newbie cyclist need for road safety? ‘You’ve probably seen people riding without helmets and thought ‘isn’t that breaking the law’? Well, a helmet isn’t a legal requirement when riding a bike, and there’s actually a fierce debate in the cycling community about whether or not we need extra protection, or to create safer environments. For me, helmets are a must – the human head is pretty important after all. There are many different styles, so shop around until you find the right design for you. Lights on the front and back of your bike are also essential, as well as clothing that helps you stand out on the road. Another vital thing is a bell – you are going to be amazed at how many people step off a pavement without looking! You’ll be ringing that bell daily. Finally, a good lock is well worth investing in for when you leave your bike unattended.’

Achievable distance

As with all exercise, one of the big things that put people off if the fear of not thinking you’re fit enough to do it. So how do you go from not cycling at all to cycling a 40-minute commute? ‘I’ve spoken to lots of people over the years, and the main concern I hear from people is this one. If you live only a few miles from work, it is possible that you can commute both ways on the first day. If it’s a longer journey, think about maybe doing it only one way at first. From there, you can set a target of 3 to 4 days a week, as opposed to everyday. After a while your muscles will adjust, and you can start cycling daily. It’s all about doing what works for you, and not what other people are doing’

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Jenny Bird Launches the Everyday Hero Pin in Support of YWCA Canada

As the COVID-19 pandemic continues to impact people across the globe, brands are continuing their efforts to provide support to relief initiatives wherever possible. This week, Toronto-based jewellery designer Jenny Bird announced the launch of the Everyday Hero Pin to help raise money for women and children in need as a result of the current global health crisis.

Bird’s eponymous brand is donating 100 per cent of net proceeds from the sale of the pin to the YWCA Canada. According to a release, the YWCA Canada “services a diverse community of women and those who identify as female, including Black women, all women of colour, Indigenous women and Two-Spirit people.” Since the pandemic began, YWCA Canada has seen an increase of up to 20 per cent in need in certain areas across the country from women and children who urgently need support and to remove themselves from their current environment. Funds raised via the initiative will be used to provide food supplies, transportation, technology (to equip the women to communicate with YWCA staff and look for employment), counselling sessions and safe housing options.

Speaking of the initiative in a release, Bird said, “This pin was born to support at-risk women and children across North America who continue to be in urgent need as the pandemic wears on. We called it the Everyday Hero Pin because it represents the cycle of support so necessary during this time as we continue to hold one another other up while not being able to be physically together. The rainbow design is inspired from children’s art in home windows that spread a message of hope early on in this pandemic, while the hands represent an everyday hero holding up our hope.”

The pin is available to purchase individually ($20) or in packs of three ($50), six ($100) or 20 ($250). So far, over $1,300 has been raised for the initiative. Customers can visit the brand’s website to view the initiative’s progress towards its $10,000 goal by August 28 and, of course, to buy their own pin.

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7 Movies & TV Shows We’re Excited to Stream in July 2020

We’ve got a lot of time on our hands right now. Here are all the movies and television shows we can’t wait to watch on streaming services in July 2020.

Netflix Canada

The Baby-Sitters Club
Based on the best-selling books about a group of middle-schoolers from different backgrounds who start their own babysitting business, this series champions friendship, female empowerment and entrepreneurship, all while delivering a heady hit of nostalgia. Available July 3

Down to Earth with Zac Efron
In this travel show, actor Zac Efron journeys around the world with wellness expert Darin Olien in search of healthy, sustainable ways to live. “We need to start rethinking how we consume everything, from our food to our power,” says Efron in the series trailer. “Change has to start somewhere. Maybe it’s time we all change.” Available July 10

Good Girls
Season 3 of this comedy-drama sees the suburban mothers-turned-criminals played by Christina Hendricks, Retta and Mae Whitman return to face the consequences of last season’s hijinks. Available July 26

Crave

Canada’s Drag Race
12 of the fiercest drag queens in the country are competing to win the inaugural season of Canada’s Drag Race, with each episode testing the queens’ talents by challenging them to master singing, dancing, acting, impersonation, costume making, and improvisation. Available July 2

Expecting Amy
This three-part documentary series offers an intimate view into comedian Amy Schumer’s life on tour and the process of creating a stand-up special during her difficult pregnancy. Available July 9

Harriet
This Oscar-nominated drama starring Cynthia Erivo tells the extraordinary tale of Harriet Tubman’s escape from slavery and transformation into one of America’s greatest heroes, who freed hundreds of slaves and changed the course of history. Available July 10

Portrait of a Lady on Fire
Winner of the Queer Palm at the 2019 Cannes Film Festival, this French film explores the relationship between two women on an isolated island in Brittany in the 18th century. One, a young painter, is commissioned to do a portrait of the other, without her knowledge. The film follows the two as they get closer in the brief time they spend together on the island. Available July 24

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