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Friday, August 21, 2020

Texture Talk: The Curl-Friendly Shampoos and Conditioners 6 Women With Natural Hair Swear By

If you’re blessed with curls, then it’s important to know that pristine spirals, corkscrews and afros are born on wash day. That’s right, the shampoo and conditioner arsenal you select dictates how well your curls will form with styling products and hold up throughout the weeks in between washes, so the importance of picking nourishing in-shower products that promote soft and easy to manage strands is huge. But with so many different products on the market these days, it can feel overwhelming to know where to even begin. To help, we asked six Canadian women with the most enviable natural hair to dish on the shampoo and conditioner they each swear by, plus other steps they take in their shower routines, for their best-looking curls. Spoiler alert: Shea Moisture got multiple thumbs up.

Who: Aurore Evee, bilingual communications and creative services specialist by day, beauty and fashion blogger by night

The shampoo: Shea Moisture Coconut & Hibiscus Curl and Shine Shampoo, $11.96

Courtesy of Shea Moisture

“I love the texture of this shampoo. It’s so silky and rich with oils, and it doesn’t dry my 4C curls out like most other shampoos.”

The conditioner: Shea Moisture Manuka Honey & Mafura Oil Intensive Hydration Conditioner, $11.96

Courtesy of Shea Moisture

“This is one of the best I have ever tried. The mix of the manuka honey and the mafura oil helps nourish and detangle my hair while antioxidant-rich fig keeps it super hydrated.”

Who: Kayla Greaves, senior beauty editor at InStyle.com

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The shampoo: OGX Hydrate & Revive + Argan Oil of Morocco Extra Strength Shampoo, $9.99

Courtesy of Shoppers Drug Mart

“This is one of the few shampoos that doesn’t leave my curls feeling dry and left in tangles by the time I rinse it out—even when I go extra hard with my shampoo brush to get right down to my roots. The formula’s blend of argan oil and silk amino acids are so kind to my type 4 hair by gently cleansing each strand to prep it for conditioning and detangling. Plus, you can’t beat the fact that you can grab it at the drugstore and at Black beauty supply shops.”

The conditioner: OGX Hydrate & Revive + Argan Oil of Morocco Extra Strength Conditioner, $9.99

Courtesy of Shoppers Drug Mart

“I’ve tested out a plethora of conditioners over the course of my career, but I seriously cannot get enough of this product—my hair just loves argan oil. Every wash day, I apply it to freshly washed, soaking wet hair, then use a wide-tooth comb to gently detangle in the shower. Afterwards, I clip my hair up and leave the conditioner in for a few minutes to let it work its magic. Once I rinse it out, my hair is buttery soft and perfectly defined—and it’s left smelling absolutely divine.”

Who: Charmaine Gooden, beauty, fashion, health and wellness journalist

The shampoo: Shea Moisture Green Coconut & Activated Charcoal Purifying & Hydrating Shampoo, $11.96

Courtesy of Shea Moisture

“I’m not big on shampoo. Every two weeks or so, I use this shampoo because it’s a mild cleanser that’s not drying.”

The conditioner: Philip Kingsley Elasticizer Extreme Rich Deep Conditioning Treatment, $51.52

“I have curly-coily hair and I’m in my early 60’s. My hair is porous, dry and not as thick as it was 30 years ago. Philip Kingsley’s treatment is my star product. It’s a seriously rich, pre-shampoo conditioning treatment (it contains (castor oil, olive oil and glycerine) that you apply in a thick layer, wear a shower cap and sit under the dryer for 30 minutes. After the very first use, I couldn’t believe how tight, bouncy and shiny my normally frizzy curls looked. I got compliments for days, so I’ve made it the foundation of my hair care by using a much smaller amount every couple of days as a leave-in conditioner. Dry hair is thirsty for moisture, so every second or third day, I’ll completely soak my hair in the shower, apply a little of this product to detangle and leave it in as a conditioner. This routine has immensely improved the texture and healthy appearance of my hair. I don’t find this product too heavy for regular use on my coils and curls, and a little bit goes a long way. I also add a dollop of the product to some water in a spray bottle and use it to revive the curls in the morning. It’s expensive but worth every dollar because I can depend on it to transform my hair into perfect coils and curls every time!”

Who: Erin Hill, makeup artist

The shampoo: Mixed Chicks Shampoo, $20

“ I love this shampoo because it infuses oils into the hair to prevent breakage.”

Courtesy of Mixed Chicks

The conditioner: Mixed Chicks Deep Conditioner, $18.49

Courtesy of Mixed Chicks

“This leaves my hair super manageable and soft. I let it sit in my hair for 5 to10 minutes before rinsing out. I use my Denman brush to make sure the deep conditioner is evenly distributed throughout all my hair. I love this brush because it detangles my curls and defines them with ease. Afterwards, I dry my curls with a microfibre towel to prevent frizz and to help decrease drying time. Now my hair is prepped for any curl styling products I’d like to use that day!”

 

Who: Gail Thompson, finance office manager by day, The Long & Short of Style blogger by night

The shampoo: Qhemet Biologics Egyptian Wheatgrass Cleansing Tea, $24.99

Courtesy of Qhemet Biologics

“I adore the Qhemet Biologics product line! Their products are specifically designed for type 4 textured hair and my hair loves this line,” says Gail who enjoys protecting her own 4C curls under a textured wig like in the above photo. “This shampoo has no parabens or sulphates.”

The conditioner: Qhemet Biologics Moringa Tree Conditioning Ghee, $22 USD

COURTESY OF QHEMET BIOLOGICS

“I follow that up with the Moringa Tree Conditioning Ghee, which really makes my hair feel super duper soft.”

 

Who: Leslie Thompson, government professional by day, The Long & Short of Style blogger by night

The shampoo: Shea Moisture Manuka Honey & Yogurt Hydrate & Repair Shampoo, $11.96

Courtesy of Walmart Canada

“My 4C kinky-coily tresses are always in need of tons of moisture and strength, that’s why regular co-washing is a key part of my hair routine,” says Leslie, who regularly wears a protective half wig that mirrors her natural texture, which allows her to leave the front of her own hair exposed for a seamless-looking finish. “But when the time comes for a full wash day reset, I reach for my Shea Moisture Manuka Honey & Yogurt Hydrate & Repair Shampoo and conditioner, which give me the magical combination of moisture and protein my hair needs. Since my hair can tangle very easily, washing my coils in four sections is a must.”

The conditioner: Curl Junkie Hibiscus & Banana Deep Fix Moisturizing Conditioner, $20 USD

Courtesy of Curl Junkie

“I have a confession: I will often go straight from my shampoo to my power-packed deep conditioner. This product is LIFE-giving to my hair and post-wash style process. It’s like hair CPR, bringing my curls back from the brink whenever I use it. Detangling under the pressure of the water from the shower is amazing and helps me avoid the creation of knots which makes the styling portion of my routine a breeze.”

Missed last week’s column? Click here.

The post Texture Talk: The Curl-Friendly Shampoos and Conditioners 6 Women With Natural Hair Swear By appeared first on FASHION Magazine.



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Unboxing Emotional Support for Children in your Home

Monthly Little Box of Calm to support children’s mental health following concerns of after-effects of Covid-19.

Calm Skies, who provide yoga and mindfulness sessions and inspiration to young people, have just released their” Little Box of Calm” for children. Aimed at 4-8 year olds, the box has a different mindful theme every month which encourages little ones to create, breathe, feel, learn and be inspired.

In a recent survey, Young Mind found, 67% of respondents agreed that they are concerned about the long-term impact of the coronavirus on their child’s mental health. This rose to 77% among parents and carers whose children had required mental health support in the previous three months.

Children’s mental health has been on the forefront of our minds for a while now and especially post Covid-19. Carly Sargent, CEO & founder of Calm Skies, commented “teaching children to recognise, understand and manage their emotions in a positive and light-hearted way is key to supporting wellbeing in young people at this time. Providing an ongoing and consistent unboxing experience that draws on natural curiosity and mindful ways can allow children to better understand themselves in order to ultimately bring them, and parents, a little happiness and calm”.

Siobhan (mother of William 6 years old) stated “after 70 consecutive days of being off school and away from their friends, my children’s mental health is my upmost priority”.

Young minds also found that 29% of respondents agreed that there was not enough support (information, helplines and resources) available to help them and their child get through this time. 24% of respondents said that they would not know where to turn for advice and information on supporting their children’s mental health during this time.

Nicola (mother of Freddie, 5 years old), commented “I feel powerless with support on how to help my children navigate this unprecedented event and welcome any outside support”.

66% of respondents said that the coronavirus had had a negative impact on their own mental health, according to Young Minds.

The first eco-friendly box is named ‘Breathe’ and is available now for a September delivery from littleboxofcalm.uk and includes a yoga pose, healthy recipe, mindfulness tools, nature-inspired activities plus access to a private online platform filled with extra stories, support and relaxation.

The post Unboxing Emotional Support for Children in your Home appeared first on Wellbeing Magazine.



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This CBD Mango Mojito Is Like Sunshine in a Glass - and the Perfect Way to De-Stress

Labour Day weekend is just around the corner, which means you might be searching for the perfect drink recipe to mark the end of summer. If you'd rather skip the booze, a spirit-free CBD mixed drink could be just the thing! Both relaxing and refreshing, this CBD mango mojito recipe is delicious and incredibly easy to assemble. Made with fresh mango, fresh-squeezed lime juice, agave nectar, hemp-derived CBD, and mint, among other key ingredients, this mouthwatering drink is the ideal way to unwind as the summer season comes to an end.

When crafting this drink at home, the best way to integrate fresh mango into the recipe is to create a purée. To do so, add the mango to the bottom of a blender or food processor. Add a splash of lime juice and mango juice, then blend on high until it's smooth and creamy. At this point, the mango purée can be used to enhance a variety of drink recipes, but my favourite way to enjoy it is in a refreshing mojito, particularly with CBD!

As a reminder, CBD (aka cannabidiol) is not like THC. After consuming it, you will not feel high because CBD is nonintoxicating. Due to its therapeutic properties, CBD is a wonderful addition to drinks because it promotes relaxation without the high. To combine the CBD oil into the beverage properly, gently stir it into the mango purée using a bar spoon, then muddle with the other ingredients so it doesn't separate out. Top the drink with club soda, add a dash of Angostura bitters, and finally add the festive garnishes.

This CBD-infused drink is best enjoyed during those long and hot summer days when you want to stay radiant and hydrated. Cheers!

CBD Mango Mojito

By Jamie Evans, Founder of The Herb Somm and Author of The Ultimate Guide to CBD

Notes

When crafting CBD drinks at home, I recommend starting on the lower side of the dosage range (between 10-to-15 milligrams of CBD per drink). Since you'll be infusing this recipe using your favorite unflavored CBD tincture, you could also start with the brand's recommended dose per serving and adjust up or down based on your personal preference.

Ingredients

  1. For the mango purée:
    1 large mango
    ½ ounce fresh-squeezed lime juice
    1 ounce mango juice
  1. For the CBD mango mojito:
    2 tablespoons mango purée
    ½ ounce fresh-squeezed lime juice
    ½ ounce agave nectar
    ½ dropper (or your preferred dose) unflavored full-spectrum hemp CBD oil tincture
    4 mint leaves
    Ice
    Club soda
    Dash of Angostura aromatic bitters
    Garnish with a lime wheel, mint sprig, and an edible flower and/or fresh-cut hemp leaf

Directions

  1. Cut the two sides off the mango to remove the flesh from the seed. Place the mango flesh in the bottom of a blender or food processor. Add the lime juice and mango juice, then purée on high until smooth and creamy. Empty into a small Mason jar, then set aside. Make sure to use the leftover purée for a second round!
  2. In an old-fashioned glass, add the mango purée, agave nectar, and unflavored CBD tincture of your choice. Stir together well using a bar spoon, then add the mint leaves. Gently muddle the ingredients together to release the aromatic mint oils.
  3. Fill the glass with fresh ice. Top with club soda, then add a dash of Angostura aromatic bitters to enhance the drink's profile. Stir to combine, then add a lime wheel, mint sprig, and an edible flower. If you have fresh-cut hemp leaves on hand, add a leaf for some extra flair, then serve immediately.


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How to throw a successful children’s party at home

Over the past few months, many major life events have either been postponed, cancelled or altered drastically. Although restrictions are starting to lift for some sectors, many venues and event spaces remain closed, meaning parents are continuing to host children’s parties in the home or garden.

If the past few months has taught us anything, it’s that we often don’t need the extravagant plans we once had, in order to have a good time. With this in mind, leading children’s retailer, Kiddies Kingdom, shares their tips on how to throw a successful birthday party for your child at home.

1. Include them in the planning

Involving your son or daughter in the planning of their upcoming birthday, will reinforce the idea that it is still going to be a special time and will help them to get excited. Give them control in areas where you might not normally, as there’s likely to be less that can go wrong whilst celebrating at home. Depending on their age, explain the circumstances and that this birthday will be a ‘little bit different’ and instead of inviting large groups, it will be a time for close friends and family.

Although there’s little to do, make sure to still give them options and alternatives, for example “shall we do a treasure hunt or play karaoke?”, as this will help them feel involved in the decision making.

2. Utilise technology

Although your little one might not be able to invite all of their friends to the house right now, they can still stay connected throughout the party.

Liaise with parents ahead of the party to organise a group video call, allowing your child to still have their special moment with their friends. Initiate a song of ‘Happy Birthday’ or another virtual party game to get the children interacting whilst also having fun.

If you want to step it up a notch, you can even enlist in a virtual party entertainer like Non Stop Kids, who offer packages including a magic show, dance competitions and even virtual party bags.

3. Plan ahead

With delayed delivery still in place for some online retailers, it is more important than ever to be organised with buying gifts and decorations.

A bonus of an at-home birthday party is saving money on the venue, catering and entertainment that you would have otherwise booked. Why not pour this money into extravagant décor to make the day feel extra special, whilst also livening up your garden or living room. National balloon designers, Bubble Gum Balloons, know that no birthday is complete without a sparkling, helium display, and are offering an at-home delivery service as usual throughout lockdown.

4. Make it personal

Ahead of your child’s birthday, get in touch with friends and family and ask them to create something sentimental to share with your little one on their big day. This could include video recordings which you can make into a montage or a hand made card or present.

If you’re blessed with good weather and your neighbours allow it, you can even organise a drive-by parade where friends and family cruise passed your house with decorations, music and birthday signs.

5. Outsource food and drink

Although you are hosting the party at home, this doesn’t mean you have to put in all the leg work! As the restrictions start to ease, many eateries are offering a food delivery service or collection, meaning that you can kick back and spend all possible time with the family.

Opting for local suppliers will not only ensure your delivery is timely and reliable, it also helps businesses that may be struggling during this time.

During this time of uncertainly, it’s important to make special occasions, like birthdays, as enjoyable as possible for all the family. Whilst it’s important to maintain a sense of normality, it is also the perfect opportunity to educate your child on the real meaning of birthdays, making memories and spending time with family.

The post How to throw a successful children’s party at home appeared first on Wellbeing Magazine.



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Harry and Meghan Just Hosted a Virtual Chat About Using Digital Media for Good

During the past several months of the pandemic, we’ve all been going online more than ever. Acknowledging the power and importance of digital platforms in creating a sense of community, Prince Harry and Meghan Markle sat down to chat virtually with young leaders from the Queen’s Commonwealth Trust who have all founded organizations focused on using digital and social media for positive change.

“There’s a lot of negativity out there, there’s a lot of noise,” said Prince Harry. “Experts describe it as ‘the attention economy,’ which is basically just a shouting match benefitting the wrong people. But social media can help individuals and groups improve and connect and focus on the things that matter and the things that bind us rather than divide us.”

The four founders they spoke to during the virtual chat are Rosie Thomas, co-founder of Project Rockit in Australia, a youth-driven movement against cyber-bullying; Brighton Kaoma, founder of Agents of Change Foundation in Zambia, a foundation of young radio reporters committed to factual storytelling; Hunter Johnson, founder of The Man Cave in Australia, an organization committed to fostering healthy masculinity, respectful relationships and gender equality; and Vee Kativhu, founder of Empowered by Vee, an annual academic conference empowering students through mentoring and access to opportunities in the UK.

“We believe in a world where kindness and respect thrive over bullying, hate and prejudice, and every young person is free to realize their potential,” said Thomas, whose sentiments were echoed by both the Duke and Duchess of Sussex. Over the course of the 30-minute conversation, Harry and Meghan spoke with the young leaders about the power of social media in fostering community, the importance of safe online spaces, and the tools needed to build a more empathetic digital world.

“It’s on all of us collectively to make the world a better place—and we are,” said Harry, with Meghan adding, “You can train people to be cruel or you can train people to be kind.”

In a speech last month, the Duchess made a similar plea for more kindness online, saying, “You understand that our online world has the power to affirm and support as much as it does to harm. But we are not meant to be breaking each other down; we are meant to be building each other up. So use your voice both on- and offline to do just that – build each other up, support each other.”

Watch the full conversation below:

The post Harry and Meghan Just Hosted a Virtual Chat About Using Digital Media for Good appeared first on FASHION Magazine.



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Thursday, August 20, 2020

Instagram’s Favourite Tracksuit Brand Teams Up With Jaden Smith

If you follower a fashion influencer or two (or a stylish celebrity for that matter), there’s a high chance you’ve spotted them wearing a chic tracksuit set from The Pangaia. Designed using environmentally friendly materials – such as seaweed fibre, organic cotton and recycled materials, as well as eco-friendly dyes – the pieces have been a hit with the style set since launch, with drops frequently selling out. And it’s latest is shaping up to be no different. Pangaia has teamed up with  Just Water, a water brand co-founded by Jaden Smith, on a vibrant capsule collection that drops today.

The collection includes a variety of T-shirts, as well as cotton hoodies, track pants and shorts, as well as a few styles for kids. The pieces are finished in a custom blue shade fittingly called Just Blue which was made “using environmentally friendly dyes and a recycled water system” to help reduce the toxic impact of clothing production on the planet. Proceeds from the collection be donated to the #TogetherFund x WJSFF, a global fundraising campaign that is working to support racial justice work and COVID-19 relief efforts globally. Additionally, for every item purchased from Pangaia, the brand will plant one mangrove tree – one mangrove tree absorbs up to one ton of C02 per tree helping to drastically improve water quality.

Speaking of the collaboration with WWD, Smith said, “We’ve been working closely with Pangaia for some time, the relationship developed through shared values and a similar mission around sustainability and ‘doing better’ in each of our respective spaces which closely intersect around responsible water-use and climate.”

The collection goes on sale at 1pm ET today on Pangaia’s website. We suggest you set an alarm because we suspect the pieces won’t be around for long.

The post Instagram’s Favourite Tracksuit Brand Teams Up With Jaden Smith appeared first on FASHION Magazine.



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Keto Cinnamon Twists

These low carb and sugar-free cinnamon twists are the perfect keto pastry for breakfast, snack, or dessert. Made with keto fathead dough, they are tender and delicious. This recipe for Keto Cinnamon Twists was originally posted in July 2016. Now I’ve made them even easier to make, and I’ve got a new video to show...

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The Most Common Allergy Triggers in Your Home and Tips on Eliminating Them

home allergensRagweed and pollen can drive us mad during the allergy season, but our own home is not much of a haven either, as it can be nurturing the devious triggers responsible for most allergy symptoms. If you can’t seem to pinpoint the reason for your itchy eyes, constant sneezing and stuffiness, you may want to […]

The post The Most Common Allergy Triggers in Your Home and Tips on Eliminating Them appeared first on Be Healthy Now.



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Mouthwatering Cowboy Caviar

Cowboy caviar is a delicious blend of canned beans, corn and fresh Roma tomatoes, onions and avocados all chopped and prepared to be mixed together to start dipping in. This appetizer is easy to make and has a fresh and flavorful blend!

This is the perfect combination of a savory appetizer! If you are a dip fan and need an easy and delicious appetizer, try this 5 Minute Million Dollar Dip, Asiago Dip or Loaded Creamy Ranch Dip (Poolside Dip).

Cowboy caviar in a white bowl with two chips sticking out of the dip.

Mouthwatering Cowboy Caviar

This easy cowboy caviar is so simple to make and comes together in a matter of minutes. It is one of the best dips and so fresh from start to finish. Watch this dip disappear within minutes of stirring it all together!

Dip your favorite hard, crispy chips right into the ultimate cowboy dip. Load the chip up and enjoy the party right in your mouth! It is that good. Any chip will do but the thicker and bigger the chip, the easier it is to stack it tall with cowboy caviar and crunch down. Your family will love this for an appetizer, snack or game night!

Easy Cowboy Caviar Ingredients:

The ingredients for this cowboy caviar are simple and fresh! Each ingredient adds texture, flavor and all together compliments each other. Make this cowboy caviar as easy as possible and start dipping!

  • Black Beans and Black Eyed Peas: Cans are easiest and can be opened quickly and then poured in.
  • Red Onion: Dice the onions into small cubes.
  • Corn: This corn can be from a can or even fresh.
  • Avocados: Slice and dice the avocados into large chunks.
  • Roma Tomatoes: Freshly diced and cut into cubes.
  • Cilantro: Perfect blend of heat and sweetness.
  • Jalapeno: Spiciness added into the dip. 
  • Olive Oil: Creates a moist mixture with lots of flavor.
  • Lime: Juice of one lime
  • Cumin and Chili Powder: Add in a hint of spice
  • Salt and Pepper to taste 

How to Make the Ultimate Cowboy Caviar:

This appetizer is the perfect dip and comes together quickly and easily. Simply prepare and cut up most ingredients then place in a bowl together to be tossed. All th ingredients mixed together makes the perfect combination!

  1. Mix Together: In a medium sized bowl combine black beans, black eyed peas, onion, avocado, tomatoes, cilantro, jalapeño, olive oil, lime juice, cumin, and chili powder.  Toss until combined and coated.  Salt and pepper to taste.

Cowboy caviar in a white bowl.

Variations of Cowboy Caviar:

Mix and match your favorite ingredients to make it your own. Try it sweet and savory with a little more spice. So many options to choose from!

  • Beans: Instead of canned beans, try using dried beans. These are healthier with a lower sodium content and just as easy as the canned beans.
  • Vinegar: Add in using apple cider vinegar or red whine vinegar for a hint of sweetness with a little bit of tart taste.
  • Onions: Mix together white, yellow or a few green onions to mix in to the caviar.
  • Spicy: Make the appetizer a little more spicy, add in the seeds from the jalapeño. For less spineless, use less jalapeño and onions.

Storing Fresh Dip:

It is easy to store this fresh cowboy caviar. Avocado is the only ingredient that tends to turn brown and discolor. If you are looking to store this I would leave out avocado until you are about to serve the dip.

  • Make ahead: Mix together all the ingredients except for the avocado. Leave that out until you are ready to serve the appetizer. This will last covered in the refrigerator for 1 to 2 days ahead of time.
  • Storing: If you are worried about storing for a long period of time, prepare each ingredient and set aside in their own individual containers. When ready to serve, place everything into a mixing bowl and gently stir it together, mixing and blending it well.
  • Leftover Ideas: This cowboy caviar is the best and will even benefit on a few other inspired recipes like an omelet, top any meat or toss it in a green salad for added flavoring.

An unclose photo of the caviar and a person dipping in the salsa with a thick, crunchy chip.

More Dips to Try!

Print

Cowboy Caviar

Cowboy caviar is a delicious blend of canned beans, corn and fresh Roma tomatoes, onions and avocados all chopped and prepared to be mixed together to start dipping in. This appetizer is easy to make and has a fresh and flavorful blend! 
Course Appetizer, Side Dish, Snack
Cuisine American, Mexican
Keyword caviar dip, cowboy caviar
Prep Time 20 minutes
Total Time 20 minutes
Servings 12 People
Calories 84kcal
Author Alyssa Rivers

Ingredients

  • 1 15 ounce can black beans, drained and rinsed
  • 1 15 ounce can black eyed peas, drained and rinsed
  • 1/2 red onion diced
  • 1 cup corn
  • 1 avocado diced
  • 2 roma tomatoes diced
  • 1/4 cup cilantro chopped
  • 1 jalapeno seeded and finely chopped
  • 1/4 cup olive oil
  • juice of one lime
  • 1/2 teaspoon cumin
  • 1/2 teaspoon chili powder
  • salt and pepper to taste

Instructions

  • In a medium sized bowl combine black beans, black eyed peas, onion, avocado, tomatoes, cilantro, jalapeño, olive oil, lime juice, cumin, and chili powder. Toss until combined and coated. Salt and pepper to taste.

Nutrition

Calories: 84kcal | Carbohydrates: 5g | Protein: 1g | Fat: 7g | Saturated Fat: 1g | Sodium: 4mg | Potassium: 140mg | Fiber: 2g | Sugar: 1g | Vitamin A: 204IU | Vitamin C: 6mg | Calcium: 4mg | Iron: 1mg

 



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Is This The Most Advanced Anti-Aging Analysis & Epigenetic Diagnostic Test Of The Future?

The ability to track, measure, and optimize your biological age is a field rife with confusion and a dizzying variety

The post Is This The Most Advanced Anti-Aging Analysis & Epigenetic Diagnostic Test Of The Future? appeared first on Ben Greenfield Fitness - Diet, Fat Loss and Performance Advice.



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Alcohol harm hiding in the home

Introduction by Croakey: Pubs, clubs and restaurants have been off-limits for many during the COVID-19 pandemic, but this restriction hasn’t curbed Australians’ drinking habits. In fact, a Foundation for Alcohol and Education (FARE) Alcohol Poll released today has found that the home setting is where some of Australia’s heaviest drinking [...]

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If You Don't Have Weights but Want to Build Muscle, Start Doing These 12 Exercises

If you don't have equipment but your goal is to build muscle, you might be wondering how to train to reach this goal. Performing bodyweight exercises like push-ups, pull-ups, squats, and lunges are the way to go in order to build muscle without weights, but you also need to be strategic with how you program your workouts to maintain and build muscle mass.

How to Build Muscle Without Any Equipment

"Many people have had success in building muscle with bodyweight-only calisthenic workouts," Sten Stray-Gunderson, MS, an exercise physiologist and trainer at Reach Outcome, told POPSUGAR. Stray-Gunderson said high volume and high rep training lead to building muscle, also known as hypertrophy. In addition to training in the hypertrophy phase, "the key to building muscle is to promote muscle protein synthesis (a natural process that allows your body to produce protein in order to repair the skeletal muscle damage from exercise and promote skeletal muscle growth) through nutrition and exercise stimuli," he explained. Exercise is important but so is your nutrition!

How Long Will It Take to Build Muscle Without Weights?

No matter your fitness goal, building muscle won't happen overnight. "Changes in muscle composition require six weeks of training to see significant changes, so do not get discouraged if you do not see changes right away. Consistent training and nutrition intake (primarily high intake of protein and the timing of carbohydrate intake after training) will yield results - it just takes time," he explained.

Because every body is different (we cannot stress this enough!), how long it will take you to build muscle comes down to your current fitness level, genetics, and the frequency and duration of your workouts. It may take some trial and error to figure out what works best for you, but that's OK. Generally speaking, Stray-Gunderson recommends erring on the side of caution and building up your tolerance to exercise when starting a new routine. "For an average individual with some exercise background, three to five training days per week is usually well-tolerated," he said. Your goal should be high reps and sets, and he recommends three to five sets of 15 to 20 reps per exercise (if you have light weights, definitely use them, Stray-Gunderson said).

The Best Exercises to Build Muscle Without Equipment

It's going to take time to start building muscle but that doesn't mean it's impossible! "If you do not have access to equipment, performing full-body circuit training will maximally stimulate muscle growth and fat-burning," Stray-Gunderson said. He recommends doing high-intensity interval training (HIIT) as it will help boost your metabolism and promote lean muscle mass. Add movements like push-ups, pull-ups, bodyweight squats, lunges and burpees to your next HIIT workout to start building muscle.

Stray-Gunderson also recommends jumping rope and doing sprint intervals to build muscle. If you're wondering how long your workouts should be, he said at least 30 minutes of training per session should suffice. Additionally, if your goal is to build muscle, you're going to want to hold off on doing long bouts of cardio, such as a five mile run, as cardio can burn both fat and muscle.

How to Maintain the Muscle You've Built

If you aren't sure when the dumbbells you ordered off of Amazon will arrive at your home, you may be wondering how to maintain your muscle mass sans equipment. "The biggest factor for maintaining muscle mass is sufficient protein and caloric intake," Stray-Gunderson said. "Muscles will not grow if there is not enough material to build them!" He recommends consuming 1.2 to 2.2 grams per pound of bodyweight a day of protein to preserve your muscle mass. This will also vary based on your body and genetics, so we recommend working with a registered dietitian for a more individualized plan. (Also check out these dietitian tips on what to eat to build muscle.)

Aside from your diet, Stray-Gunderson said to perform exercises focusing on the time under tension (moving slow and controlled, for example, lowering down into a squat for three seconds, holding for one second at the bottom, and slowly returning to the starting position for three seconds) during a minimum of two workouts a week to stimulate muscle maintenance.

If you're ready to start building muscle, check out the 12 bodyweight exercises ahead to start adding to your workout. Also, consider adding the following bodyweight workouts into your routine.



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This Canadian Fitness Influencer Helped Design Under Armour’s New Sport Hijab

When Saman Munir left her job at an aerospace company after the birth of her first child, she had no idea she would eventually become a fitness influencer with over 150,000 followers on Instagram. Now a mother of three, Munir first entered the influencer space by way of hijab-styling videos and beauty tutorials, which she could easily create and share on YouTube while at home with her kids.

Her interest in beauty eventually gave way to a love for fitness. She began documenting her workouts online, garnering thousands of followers, and earned a certification in personal training before going on to become an ambassador for Under Armour in 2017. When the athletic apparel brand decided it was time to launch a sport hijab, they consulted Munir, along with other Muslim athletes.

Read on for our interview with Saman Munir about the design process, what it’s like as a hijabi woman in fitness, and why the sport hijab has been a game-changer for her.  



What are some of the stereotypes about Muslim women, and specifically hijabi women, that you would like to challenge through your platform? 

Most of the time people think that we’re oppressed, or that we’re not educated or we can’t do anything. A lot of people have that mentality. But that’s totally wrong; we have all the freedom. My hijab liberates me. And now that they’re seeing on social media how us hijabis are doing our workouts and how we’re into fitness, it’s kind of changing their mindset. Because there are a lot more hijabi professional athletes out there now, like Ibtihaj Muhammad from the United States and Zeina Nassar, a boxer from Germany. 

How do you think your take on beauty and fitness differs from the other influencers out there?

I do everything modestly. I’m always dressed modestly, whereas other influencers are obviously not. And even they admit that the more skin they show the more likes they get and the more viewers they get. But I’m happy. I don’t have to show my skin to get more likes, I’m just showing my workouts.

What was the process like of working with Under Armour on their new sport hijab?

When I became an Under Armour ambassador I told them I’d rather be wearing top to bottom Under Armour than just from the neck down. So when they started working on the hijab, the design team consulted me on the features that I would like to see. They sent me the prototypes, which I tested out. The first one they sent me was a bit too short, and there was a white one that was a bit see-through. So we went back and forth until we landed on the perfect sport hijab. 

Having a hijab specifically created for working out must be a game changer. How has it changed working out for you?
There’s a huge difference. I used to sweat a lot in my other hijab, and I used to get headaches because it was pulling my hair back. I also had to keep going to the washroom to fix my hijab because I was worried it would slip. But the Under Armour sport hijab is lightweight and breathable. When you’re wearing fabric around your whole head and you’re sweating, breathability is non-negotiable. It’s long enough to cover the front and the back, it wicks sweat and dries quickly, and the best part is there’s built-in headphone access. Plus I don’t have to worry that my hair is showing or that it’s going to slip. I know that it’s going to stay put, so I can focus on my workout and give it my hundred per cent.

What are some of the positive comments and feedback you get from young women that are inspired by you and your workout videos?
It’s not just women; I get a lot of comments from Muslim guys, and non-Muslims as well. When I started, my worry was that guys were going to be like ‘what is she doing’ but it’s nothing like that. They’re like ‘you’re empowering women, we love to see this and we want our sisters or our wives to be like that.’ It’s really motivating. It makes me happy that whatever I’m doing is inspiring other people. Also, I have hypothyroidism, and a lot of girls have the same situation. So when they see that I can still work out and be fit, they get inspired. My metabolism is pretty slow, and the side effects are that you feel tired and sleepy, you feel depressed, you gain weight. I’ve had it since the age of 16. In the beginning I thought there’s no way I can lose weight because I have this issue but once you take that block out of your mind and say ‘you got this,’ you can push through. 

The post This Canadian Fitness Influencer Helped Design Under Armour’s New Sport Hijab appeared first on FASHION Magazine.



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