Raphael Stevens

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    11 Things I Wish I Learned in Sex Ed (but Didn’t)

    When I think back to 7th-grade sex ed, I recall a series of three VHS videos that are burned into my memory: a graphic depiction of a baby crowning during birth, an instructional video about how to use a condom, and a sketch involving a student who drops a massive box of tampons at school and a teenage boy who steps in to help (and who, BTW, is entirely unphased by the sheer number of feminine products in her possession). These were the takeaways of the lessons I learned: birth is wild, protection is non-negotiable, and menstruation is normal. (Of course, that last one only the female students learned while the males were shuffled into another room to learn about wet dreams and such.) 
    As I advanced into adulthood, I remember coming across various scenarios that prompted the thought, “Huh, that would’ve been nice to learn in sex ed.” And I know I’m not alone. So I decided to team up with Ariele Myers, a fertility specialist, board-certified herbalist, licensed acupuncturist, and Founder of The Whole Woman Collective, to devise the top things I wish I’d learned about the female body in sex ed. Ahead, 11 lessons about sex I wish I learned, but didn’t. 

    Meet the expert
    Ariele Myers
    LICENSED ACUPUNCTURIST, BOARD CERTIFIED HERBALIST, AND FERTILITY SPECIALIST
    Myers founded Arieles Apothecary, where she worked with some of the top Reproductive Endocrinologists and IVF centers in the country to help hundreds of women on their hormonal health and fertility journeys. In 2016, she founded Wisdom of the Womb, an online platform to educate on all things reproductive health.

    1. It’s not that easy to get pregnant
    In a very informal poll I took of all my friends, this was the number one issue that we felt our sex ed classes misled us on. I get that it’s tough to explain nuance to a bunch of 7th graders, but if you’re under the impression that you can get pregnant any day of the month, you’re in for a surprise if and when you decide to try to get pregnant. According to Myers, a woman’s “fertile window” is about 6 days long. The math here is that women ovulate for about 12-48 hours, and “While our egg is only viable for a short time, sperm can live for 5 days, so we can actually become pregnant by having sex before we ovulate,” Myers explained. 
    If you’re trying to avoid pregnancy, Myers suggested backtracking 5-6 days from the day you ovulate and either avoiding vaginal sex or using contraception until about 48 hours after ovulation to be safe. Basically, avoid unprotected sex for a week. “Where some women go wrong in trying to avoid pregnancy is that they wait until they’re ovulating to abstain from penetrative vaginal intercourse,” Myers added. “If there is sperm in your body at the time you ovulate, you can get pregnant.” Another disclaimer: This can be a helpful timeframe if you have a regular cycle, so if you have an irregular cycle (and even if you don’t), chat with your doctor about a plan that works best for you. 

    2. Tracking your ovulation is a great way to get to know yourself
    If you’ve never tried tracking your ovulation, I highly encourage you to. Not only does it empower you to know when pregnancy is possible (whether you’re trying to achieve or avoid it), but it’s also an indicator of good health. There are a few ways to track your ovulation, and Myers’s favorite is by tracking your Basal Body Temperature (BBT). “BBT charting tells us so much about our reproductive health, like our follicular and luteal health as well as how we ovulate, not just if and when we ovulate,” Myers said. 
    If you’re into cycle syncing, BBT is an excellent way to gauge which phase of your cycle you’re entering. Myers offers a free YouTube tutorial on tracking BBT if you’re wondering how to start. Alternatively, you could buy an Ovulation Predictor Kit (OPK) at any major store that sells pregnancy tests. “OPK testing is simple, pee-on-a-stick easy, but can get expensive if you’re using them monthly,” Myers stated. These tests can also misread whether you’re actually ovulating as they often only track LH (luteinizing hormone) spikes, which occur just before ovulation, and not the progesterone that kicks in after ovulation.
    Lastly, you can keep an eye on ovulation by tracking your cervical mucus, which Myers referred to as helpful, but also takes some figuring out. “Around the time you ovulate, the consistency of fertile cervical mucus [will be] similar to that of raw egg whites,” Myers said. “Ever try to get a little piece of shell out of the egg white? It’s nearly impossible!” This “raw egg white” consistency usually appears within four days of ovulation.
     
    3. Period pain is not normal
    I was shocked to discover well into my mid-20s that severe cramping alongside my period—though common—wasn’t actually “normal.” Rather, it was a sign that my hormones were out of whack. “Within the framework of Eastern Medicine, pain before and during our cycle can indicate a stagnation of Qi and Blood or blockage in our reproductive organs,” Myers said. “This can inhibit blood flow, which can contribute to pain and cramping.”
    I can personally speak to the power of acupuncture (and herbal tea!) for hormonal health (after going down that road, I rarely cramp when I menstruate). “Some profoundly impactful ways to reduce your menstrual pain at home are Moxibustion and womb massage,” Myers added. 
     
    4. The birth control pill is not a cure-all for all menstrual issues
    Birth control can be an effective tool for contraception, but it’s often used to treat a myriad of menstruation issues. And like all medications, it carries risks along with benefits. “While I believe that the hormonal contraceptive was one of the best things to happen for women’s reproductive freedom, anything we put into the body has to be processed by our body—by our liver—and this does impact our overall health,” Myers said. “Birth control pills are a powerful method of preventing pregnancy, especially when a woman isn’t available or open to tracking her cycle.” But if you’re looking to improve the health of your hormones or your cycle, options outside of birth control might provide a better long-term solution.
     
    5. Orgasms are good for you
    I honestly can’t remember if orgasms were discussed in sex ed, but I know we didn’t talk about their health benefits (spoiler: there are a lot of benefits!). “During orgasm, women release endorphins, ‘feel good’ hormones like oxytocin and dopamine, and prolactin,” Myers explained. Not only do these chemicals counteract stress, but they can also relieve anxiety. Pleasure can actually be healing if we are intentional about how we access it. Imagine if your sex ed class encouraged you to explore what made you feel good. 
    “Only 31-40% of women say that they reach orgasm during penetrative intercourse, and many women say they feel ashamed or embarrassed that they don’t orgasm,” Myers pointed out. “I want there to be so much more support for people to have the time and space to learn what their body likes and wants. Emily Nagoski’s book Come As You Are is an amazing resource for all bodies wanting to understand and discover their capacity for desire.”
     
    6. Post-sex care is important
    Do you know when I learned it was important to pee after sex to avoid a urinary tract infection (UTI)? After getting my first UTI. Though it may feel like hearsay, it’s not a myth: “Peeing after sex is important as it helps you flush bacteria that could potentially cause UTIs out of the urethra,” Myers said. “The belief that it can ward off pregnancy, however, is not factual as the urethra is separate from the vagina.” Emotional post-sex care is important too, Myers pointed out. “Some people need and want cuddles or talking after sex, some need a nap, and some are fine to just get up and go,” she said. She encourages leaning into what you want and need—and practicing asking for it.

    7. Intimacy and sex are different
    Though this isn’t strictly related to physical health, it’s important for anyone engaged in sexual activity to know how to differentiate the physical act of sex from the emotional bond of intimacy. “It feels important to remember that sex is sex and love is love,” Myers said. When both parties aren’t aligned on exactly how they’re using sex, people can get hurt. “It’s OK to have sex without intimacy and connection if that’s what you choose,” Myers noted. “But when you have sex as a means to increase connection,” especially when the other person isn’t on the same page, “it often doesn’t work and can leave us feeling vulnerable.” Wouldn’t it have been great if sex ed helped us navigate these nuances from the start?
     
    8. Consent is an enthusiastic “yes,” and “no” is a complete sentence
    Consent is critical for obvious reasons, but I wish the nuances of consent had been discussed and taught more clearly in sex ed. Myers explained that so many women tell her they don’t feel entitled to their “no.” Other times, they worry about the other person feeling rejected. “‘No’ is a complete sentence,” Myers said. “Even if you like someone, even if you want to continue feeling connected, you never owe anyone your body. Sexuality is not a performance. I believe this should be the foundation of sexual education: that we get to feel, explore, and honor our feelings of desire as well as lack of desire.”
    In the same vein, if you have been told “no,” know that it is not a reflection of your worth (another thing I wish they told us in sex ed). There are so many reasons a person might not be interested in sex that have nothing to do with who you are. 
     
    9. What you’re calling a “vagina” is probably a “vulva” (and they all look different!)
    Screaming “penis” and “vagina” at the top of our lungs to normalize the words—another sex ed lesson burned into my brain (anyone else?): “A” for effort, but it reduced our understanding of the anatomy to two terms. I’m pretty sure I thought my vulva was called a vagina well into my 20s, and most men I know still don’t know the difference.
    Let’s settle any confusion now: The vulva is the area outside a woman’s genitals. Within the vulva, you’ll find a clitoris (the pleasure center), labia majora and minora (the outer and inner lips), a urethra (where urine travels), and the vaginal opening. The vagina is actually inside the body. It’s the inner canal that leads toward the uterus. The beautiful thing about vulvas is that no two are identical, much like fingerprints. It can be maddening when younger women worry about whether their vulva looks “normal,” because there’s no real “normal” to compare it to. Again, that’s something that would have been really helpful to learn in sex ed.
     
    10. Non-sexual infections happen and are nothing to be ashamed of
    There’s a lot of talk about sexually transmitted diseases in sex ed, but not a whole lot of discussion about the fairly common non-sexual infections that can crop up—yeast infections and bacterial vaginosis. “It is best to go to a doctor to check on any excessive itching or unusual discharge,” Myers suggested. But it’s not necessary to get overly concerned right away. These types of infections can occur as a side effect of antibiotics, birth control, hormone imbalance, or diet. “Our digestion can change the pH in our vagina, which can become a breeding ground for infections, like Candida overgrowth,” Myers said. Talk to your doctor if you experience any changes, and practice proper hygiene. 
     
    11. Sex is not just heterosexual (because duh)
    This one really goes without saying, but we’re saying it anyway. It’s hard enough navigating being a woman in a heteronormative society, considering the fact that women were forced to rely on a man for survival throughout most of history. “This framework only shifted as recently as the 1970s when women could open their own bank account and even be considered for certain professions—but our value as women is still strongly steeped within that historical context,” Myers shared.  
    For folks who identify outside the bounds of heteronormative culture, who have faced even more invisibility and had to fight for any real contextualization of value at all, navigating sexual intimacy is even hazier. Queer relationships need to be visible, normalized, and valued so that the folks who reside within them can feel visible, normal, and valued. And sexual education needs to cover these kinds of relationships so that all students are offered the health and safety information they deserve.

    The Surprising Connection Between Posture and Sex More

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    11 wellness-fuelled activities to do in the UAE this weekend

    Your ultimate weekend guide in the UAE, June 9 to 11, 2023.
    Take the ice bath plunge

    Dubai’s new wellness destination, Contrast has opened its doors this year with the first-of-its-kind consciously curated sauna and ice studio. This stunning wellness destination offers both infrared and traditional saunas, ice baths and IV drips. As the perfect escape, guests can visit for a healthy escape designed to air muscle recover, reduce inflammation and improve general well-being. The full spectrum infrared sauna suites are state-of-the-art, equipped with 32-inch Smart TV’s so you can watch Netflix or opt for an audio experience and connect Spotify during your 45-minute. Contrast also offers immersive ice baths, which are proven to improve circulation, reduce inflammation, aid muscle recovery, and strengthen mental resilience, making them the perfect modality to complement the sauna experience. It’s a stunning space for guests to receive the benefit from the extremes of hot and cold. The sessions are priced at Dhs155 per 45 min session for the Infrared sauna and Dhs185 for the contrast therapy per 45 min session and Dhs95 per 30 min session for the ice bath. Located on Golden Mile 6, Palm Jumeirah, this place offers a rejuvenating experience.
    For more information visit contrast-wellness.com
    Book a zen yoga class

    After opening last year, FitnGlam has revolutionised the fitness space as the UAE’s leading women-only SuperClub. In celebration of International Yoga Day throughout this month. This month, participants will get the opportunity to immerse themselves in an array of invigorating experiences that include the contemplative Yin Yoga, the synchronising Vinyasa Flow Yoga, the tranquilising Gentle Yoga, and the restorative Face Yoga, along with deeply transformative sound meditation and Theta Healing sessions. To check the full schedule of FitnGlam’s yoga fest across the location visit the website.
    For more information visit fitnglam.ae
    Play a game of Padel

    For a more community-oriented experience, Dubai’s Matcha Club offers a space to unwind, reset and recharge. With six courts, visitors can engage in some friendly-competition and later on refuel with some food at the venue’s French-Japanese restaurant, Nette. The standard 90-minute games are priced at Dhs400 for four people in one court. Perfect after a game of padel or a yoga session in the nearby studio, NETTE’s tasty new sandwiches are the ideal way to refuel. Players can choose from The Crumbed Chicken Wanpaku, The Egg Wanpaku Sanwhich and The Turkey Ham Wanpaku Sandwhich with its innovative à la carte menu. The all-new Grab & Go menu is perfect for those who are hungry but pushed for time and it’s served with the boutique padel club Matcha in Al Quoz.
    For more information visit matcha-club.ae
    Put mindfulness first

    In celebration of Global Wellness Day, Raise Fitness and Wellness will host an immersive and engaging workshop on Saturday, June 10, 2023. Starting from 9am, guests will be greeted with refreshing detox juices and a relaxing yoga, sound healing and mediation session. A breakfast will then follow at Isola Restaurant featuring expert speakers, where attendees will be educated and inspired on what it takes to balance their health through the three pillars of wellness: the mind, the body, and the spirit. For a transformative experience, guests can book this all-inclusive workshop, priced at Dhs290 per person from 9am to 12:30pm at the Jumeirah Islands Clubhouse. As part of this event, there will also be a giveaway for two to the METT Marbella resort opening this summer, inclusive of a 2-night stay and breakfast.
    For more information visit raisefitnesswellness.com
    Enjoy an immersive audio experience

    For a renewed audio experience, Dyson announces the arrival of the Dyson Zone™ air-purifying headphones to the UAE. The air-purifying headphones deliver an immersive audio experience, featuring ultra-low distortion, a broad frequency range and up to 50 hours of audio-only run-time. By addressing the challenges of city air pollution a special filtration system and air delivery mechanism minuses distortion and tackles the dual challenges of city noise and air pollution. With a three-hour charge time to reach 100 percent, users can enjoy uninterrupted listening for hours. With a choice of two colours to choose from, the Dyson Zone price starts at Dhs3,399.
    For more information visit dyson.ae
    Enjoy a wellness escape

    This Global Wellness Day, immerse yourself in a world of tranquility at The Oberoi Beach Resort where every experience is designed to uplift your mind, body, and soul. From invigorating fitness challenges to restorative wellness practices, the eventful weekend offers a sanctuary of well-being. Guests can delight in a menu that balances health at Vinesse, with healthy dishes such Sea Bass in Salt, Mediterranean vegetables and salsa and more. The holistic wellness programmes are available from June 9 to 11, 2023 and can be seen online.
    For more information visit oberoihotels.com
    Fuel your well-being

    ICD Brookfield Place is offering a diverse selection of activities and classes tailored to various interests and fitness levels through the day. Participants can immerse themselves in soothing soundbaths, energizing microform classes, and dynamic spinning sessions hosted by Reform Athletica and 1Rebel. Whether one seeks tranquility or a high-intensity workout, there will be something for everyone to enjoy. Taking place on June 11, 2023, this open for all event includes a schedule with a sound bath between 8 to 8:45 am, a Microform class from 9 to 10am, a 1Rebel Rise Class from 9:30am to 10:30am, a microform class from 11am to 12am and free open gym at 1Rebel all day complemented by an ice bath recovery and other pop-ups by Skin Laundry, Elixir Clinic & Y12.As part of the venue’s mission to nourishing both the body and mind, Wellness Day will provide a complimentary selection of nutritious food, juices and matcha by Embody, Encounter, and Lulu & the Beanstalk.
    For more information on the schedule visit icdbrookfieldplace.com
    Pamper yourself

    AWAY Spa has transformed the traditional spa experience with relaxing massages, and rejuvenating treatments, all within a distinctive social space. For those looking for a traditional treatment, AWAY Spa is now offering three new Hammam Rituals, each designed to cleanse, purify, and exfoliate the body and face with prices starting at Dhs600. One of the most exciting additions to the spa’s menu is the Bellabaci Cupping Therapy, which offer guests the ultimate body treatment. With two treatments available – the ‘Bellabaci Stress No More’ and ‘Bellabaci Muscle Recovery’ – guests can enjoy a combination of cupping and hands-on massage with essential oils to relieve tension for Dhs680 for 60 minutes and the MAROC Candle Massage incorporates a warmed candle that melts to release amber, vanilla, and musk oils, inducing relaxation, nourishment, and complete invigoration. Inspired by ancient Moroccan healing secrets, it promises an overall feeling of wellbeing with every massage stroke for only Dhs680. Situated at W Dubai the Palm, the relaxing haven is a must-visit this weekend.
    For more information visit marriott.com
    Indulge in a fine-dining meal

    Dubai’s favourite Thai restaurant, Thiptara, has reopened its doors with an exciting new look and menu, which will transport guests to the floating markets of the Far East. The state-of-the-art refurbishment features beautiful tones and natural materials. The restaurant has also rejuvenated its menu with a selection of offerings including prawn dim sum, stir fried lobster, duck sprint roll and more. For those eating from the vegetarian menu have a treat for the tastebuds in store. Again, drawing from authentic Thai flavours, the Thiptara chefs have created a selection of dishes to take you on a culinary journey. Family sharing stands out one more with a feast made for catching up with the ones you loves with dishes such as Tom Yam Hed, a Thai Hot and Sour soup and more. The restaurant is situated in the heart of Palace Downtown and is open daily from 6pm to 11:30pm for dining in the restaurant an from 5pm to 2am at the lounge.
    For more information visit addresshotels.com
    Watch an Italian Film

    Dubai’s Independent film house, Cinema Akil has an exclusive selection of Italian films airing until June 15, 2023 in collaboration with the Italian Cultural Institute Abu Dhabi. Cinema Akil will present a total of 7 features including four awarded contemporary Italian productions and a celebratory homage through “The Enigmatic World of Federico Fellini”. With the first-time celebration of Italy’s directorial master, Cinema Akil will give a peek into the globally acclaimed director’s noteworthy contribution to cinema with La Strada (1954), Nights of Cabiria (1957), and 8½ (1963). Tickets are priced at Dhs50 without VAT and can also be purchased directly from the website along with an option of a Season Pass at Dhs175 for those wanting the complete Film Week experience.
    For more information visit cinemaakil.com
    Watch the full Emirates Man interview with Jay Shetty
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    For the cover we are honoured to have former monk and author, Jay Shetty who we discuss manifestation, meditation, and the power of gratitude with. Jay was also kind enough to share his time with us on his recent trip to Dubai, you can watch the full interview on YouTube where he shares his thoughts on habits, discipline, and happiness – a conversation that is as inspiring as it is insightful. Watch the full interview on YouTube.
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Supplied & Feature Image: Instagram @zozoewitherspoon More

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    Date night: 8 romantic restaurants to book in Dubai

    Life

    by Team Emirates Woman
    28 mins ago

    Amid all the chaos, a romantic date night with your partner can help ease the stress of the week.
    Home to a myriad of luxurious restaurants, Dubai offers a variety of cuisines and one-of-a-kind cocktails that are hard to miss as you dine with your loved one.
    So, impress your partner with these Emirates Woman-approved date night restaurant options ASAP.
    Bulgari Yacht Club

    It overlooks a 46-boat harbour where you can dine al fresco, setting a seriously chic mood for those wanting an elevated experience without too much fuss. The service is impeccable, the food will surprise, and delight and you’ll be able to enjoy live music in the evening that sets just the right tone.
    For more information visit bulgarihotels.com
    STAY by Yannick Alléno, One&Only The Palm

    Idyllically placed at the One& Only The Palm, STAY by Yannick Alléno promises an evening of indulgence and exceptional dining. An epicurean experience of classic French dining is curated by master chef Yan- nick Alléno offering the highest level of hospitality at the two-star Michelin restaurant. For the ultimate dining experience, choose the four courses elegantly titled “Emotions” or opt for the six-course menu “Experience”. A serene dining experience is available on the secluded garden terrace blanketed by fairy lights for that extra private quaint experience.
    For more information visit oneandonlyresorts.com
    Pierchic, Jumeirah Al Qasr

    Perhaps one of Dubai’s most iconic locations, Pierchic boasts unparalleled sea views, overlooking the Burj Al Arab. If you want a wow destination that makes an impact this is it. The food is also exceptional, as overseen by Head Chef Beatrice Segoni. Take a short stroll post-dinner across the water and you’ll feel like you’re on vacation.
    For more information visit jumeirah.com
    Twiggy by La Cantine

    Twiggy by La Cantine gives you a feeling of being in the Cote d’Azur. If a chic yet chilled vibe is your go-to, this is the perfect low-key option for you. Mediterranean flavours with the freshest Sushi ingredients make for an unforgettable evening against a picturesque dinner painted against a balmy sunset.
    For more information visit twiggy.ae
    Raspoutine

    Dine like the Parisians do in this chic, cosy and very cool new location. Raspoutine brings decadence to dinner with opulent interiors and the finest French fare. . Behind its carefully guarded doors are a set of intimate and mysterious rooms with a chic & festive atmosphere, only known by a handful of insiders.
    For more information visit raspoutine.com
    Coya

    With a fun atmosphere and the best in Peruvian cuisine, Coya is a great option if you want a little more energy from the crowd for your evening. You can also take a walk post-dinner around the incredible grounds of The Four Seasons’ Hotel where Coya is situated.
    For more information visit coyarestaurant.com
    Amelia Lounge

    With authentic Nikkei cuisine available from our award-winning à la carte menu, refreshing signature cocktails and premium drinks available throughout the night, guests can enjoy a romantic setting across our lounge or restaurant area with views of Downtown and the Burj Khalifa. Located in Address Sky View, this restaurant allows guests to experience Amelia’s extraordinary journey filled with mystery, adventure, and discovery.
    For more information visit amelialounge.com
    La Mar

    La Mar celebrates the authentic and diverse flavours of Peruvian gastronomy, inviting diners to tour through Peru’s incredible cultural and culinary diversity ranging from traditional seafood cebiche to whole fish cooked in a charcoal-fired oven. The restaurant’s menu takes diners on a deep dive into traditional Peruvian seafood dishes, which is anchored by Acurio’s celebrated Peruvian cebiche. Guests can explore a wide range of different cebiches from traditional cilantro, lime, and red onions to more unique creations such as nori and daikon
    For more information visit atlantis.com/dubai/dining/lamar
    Rüya

    Encompassing all the elements of romance, the new restaurant and lounge bring the pinnacle of Anatolian hospitality with heartfelt service, palette-pleasing flavours and visually appealing decor, all in a vivacious ambiance that takes guests on an enchanting, sensorial journey and exudes the very definition of its name – which translates to ‘dream’ in Turkish.  Draped in enigmatic interior design and décor, Rüya Dubai is St. Regis The Palm, Dubai’s latest installment and welcomes guests from 6pm onwards.
    For more information visit ruyarestaurants.com
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Supplied & Feature Image: Instagram @raspoutine.dubai More

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    5 Wellness Trends Everyone’s Talking About This Season

    Summer 2023 is finally upon us, and luckily, this season has a handful of wellness trends that are sure to make this your best summer yet. While summer often means late nights, parties, and no shortage of “treat yourself” moments, there are plenty of ways to ensure that you enjoy the season without any major next-day regrets. Whether you’ve got big health and fitness goals or simply want to feel your best each day, incorporating the following products and practices into your summer routine can make a major impact. Read on for the trends that you’re going to be hearing about all summer long.

    1. Mocktails and sober curiosity
    While a glass of rosé on a rooftop is usually a staple come summertime, many people are experimenting with sobriety and trading in their alcoholic drinks for yummy mocktails. Excessive long-term alcohol consumption can be associated with a variety of health risks, but even short-term, more and more people are over the hangovers, social dependency, poor sleep, delayed recovery, and hangxiety that can follow even one alcoholic beverage. Not to mention going alcohol-free can mean a major benefit to your wallet (fruit-infused club soda comes in way cheaper than a margarita).
    Sober curiosity is a growing trend that our bodies (and wallets) are here for. If you’re curious too, experiment with swapping your beer, wine, or liquor with a mocktail or go-to beverage that still feels fun and refreshing. Start with a club soda base, add in splashes of your favorite juices, then dress it up with some fruit garnish and a cute straw. BTW, if you still want to (safely) partake in alcohol, you don’t need to quit altogether to feel like you’re doing something for your health. Check out these tips to drink alcohol in a healthier way,

    2. Sleep as first priority
    What’s on the agenda this summer? Getting 8+ hours of quality sleep because prioritizing sleep is making a comeback! With devices like the Oura Ring, Whoop, and other health-monitoring wearables measuring sleep data such as sleep stages, duration, and quality, we’ve never been more obsessed with being rested. Visit any drug store and you’ll find no shortage of sleep-encouraging gummies, supplements, and elixirs to help you achieve the coveted eight hours.
    Ready to prioritize sleep like the trendy It-Girl you are? First and foremost, make sure your bedroom is dark (blackout curtains work magic), quiet (or noise-dulled with a white-noise machine or tower fan), and at a comfortable temperature. Try to maintain a consistent bedtime routine each night, including avoiding using your phone for 30 minutes before lights out. Finally, don’t forget a good workout during the day and a peaceful meditation to calm the mind after dinner. Bonus tip: Kill two trends with one stone (sober curiosity and prioritizing sleep) with the viral Sleepy Girl Mocktail.

    3. Electrolytes
    Everyone knows that you need to drink plenty of water to stay hydrated, but what about replacing all of the other nutrients we lose in sweat and everyday bodily functions? Hydrating with water alone is so last year, which is why we’re drinking electrolyte concoctions now.
    Electrolytes are essential minerals, such as sodium, potassium, and calcium, that are vital to bodily functions and easily lost in sweat. Water alone can’t lead to optimal hydration. The body requires electrolytes to actually absorb the water. Add electrolytes to your water to replenish essential minerals lost through sweating and aid in maintaining proper hydration levels during physical activity or hot weather. Add flavor to your water while optimizing hydration with electrolyte packets (just beware of sugary options with a ton of additives), or for a (basically) free version, add a pinch of sea salt to your water.

    4. The 80/20 rule
    Gone are the days of drastic, cold-turkey habit changes and huge health commitment challenges like 75 Hard. This summer, we’re living our best lives by focusing on small, daily positive habits (such as the ones listed above), while still fully enjoying our lives. While previous years have glorified demanding, lifestyle-overhauling changes, this summer is all about lifestyle changes that can be lived with and lived in. Major health challenges are inflexible and do not cultivate lasting lifestyle changes. 
    As a form of finding a “balance” between achieving health goals while still enjoying life, the 80/20 rule is all the rage this season. Think: 80% of foods you eat are nutrient-rich foods that make you feel good, while 20% are foods that you want to eat for pure enjoyment. That means getting in our fruits, veggies, and other foods that make our bodies feel amazing, but not restricting the foods we enjoy either (think: mac n’ cheese at a barbecue, a hot dog at a baseball game, s’mores during a bonfire). This can also apply to other healthy habits as well. If you move your body, hydrate, meditate, or get good sleep most of the time, you don’t have to (and should not) feel guilty for those days when you don’t move from the couch or have a late night out.

    5. Walking pads
    The buzziest new technology that everyone’s swearing by, a walking pad can keep you energized and help you get your steps in even during the workday (or while watching TV after work, if you don’t want to or can’t set up a walking pad in your office). What exactly is a walking pad? Imagine a treadmill that is controlled by your footsteps. In other words, instead of setting a tempo and having to stick to it, a walking pad has sensors that allow you to control the tempo with how you walk. Walk closer to the front to go faster, and walk further back to slow down. These lightweight and foldable pads are easy to store in a closet or under a bed, quiet, and can be used under a standing desk or purchased with a desk, attachment. An under-desk treadmill also provides an easy way to get your body moving (without the high-tech sensors) while watching TV, working, or attending meetings.

    The Ultimate Summer Wellness Guide: 15 Must-Try Tips for Your Healthiest Season More

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    Melissa Wood-Tepperberg Swears Her Routines Changed Her Life–Here’s the Breakdown

    Let me preface this by saying I’ve never been a morning person. Most of my colleagues know I’m not a fully functioning human until 9 a.m., no matter how hard I’ve tried. And believe me, I have tried–I live and breathe wellness practices. I’ve attempted every variety of morning routines, hoping to reap the benefits that come from an early morning workout or journal practice, but none of them have stuck. That is until read about Melissa Wood-Tepperberg and her morning and nighttime routines. 
    As a mom of two and founder of her wellness platform, Melissa Wood Health, Melissa understands what it’s like to have a busy schedule and knows that your routines don’t have to be perfect—they just have to work for you. Whether that means your morning meditation is interrupted by a screaming toddler or you only have time for a quick 10-minute yoga flow, she’s designed her routines to be realistic, yet effective. She looks at them as non-negotiable moments to reset before a long day and unwind at the end of one. So, if you too are struggling to master a morning and nighttime routine that works for you, read on to get the details on Melissa’s for major inspiration. Spoiler alert: They’re game-changers. 

    Melissa Wood-Tepperberg’s Morning Routine

    1. Think of something to be grateful for
    The very first thing Melissa does as soon as she wakes up is think of something she’s grateful for. She shared the details of this practice on her podcast Move with Heart, saying that no matter where she is or what’s going on, she’ll spend the first couple of moments upon waking up thinking of a few things she is grateful for. This can be as simple as being grateful for the cup of coffee you’re about to have or the fact that the sun is shining. Starting the day with gratitude instantly changes your state of being, no matter which side of the bed you woke up on. 

    2. Drink water with lemon
    Melissa makes herself a cup of warm water with lemon, which has been shown to jumpstart your digestion as the acid from the lemon helps to break down your food. During this time, she also takes a Seed Synbiotic (on an empty stomach), which is a combination of a prebiotic and probiotic. This combo is not only great for your digestion, but also your gut health.

    3. Practice 15 minutes of meditation
    At this point, she moves to a space where she’s comfortable sitting down for 15 minutes of meditation. Melissa shared on her Instagram that sometimes this ends up looking like five minutes or less. On other days, she’s interrupted by her kids or noises from the New York City streets. Instead of letting these disruptions ruin her meditation, she welcomes them. “This is life, lean into all things,” she shared on her podcast. 

    4. Drink a matcha or oat milk latte
    My favorite part of her routine comes after meditating: when Melissa makes herself either a matcha or oat milk latte. She’s been vocal about her love for coffee, but how she doesn’t love to drink it every day, and on those days, she’ll opt for matcha instead. Whatever form of caffeine or beverage you reach for in the mornings, listen to what your body is craving.

    5. Move for 15 minutes
    Instead of pressuring herself to do a full 30-minute (or more!) workout, she moves her body for just 15 minutes. Sometimes this looks like an ab or Pilates workout from her fitness platform Melissa Wood Health, and other days it’s a walk around the neighborhood. Moving your body first thing in the morning is a great way to get the blood flowing.

    6. Make a loaded smoothie and avocado toast
    No morning routine is complete without an energy-fueled breakfast. For Melissa, that’s a loaded smoothie and avocado toast. You may be wondering, what’s a loaded smoothie? Essentially, it’s a smoothie loaded with superfoods, protein, and antioxidants. For her, this includes spinach, cilantro, strawberries, blueberries, coconut water, mango, dates, lemon, and spirulina powder. 

    7. Dry brush before a cold shower
    Melissa ends her morning routine with some dry brushing, which is extremely beneficial for the lymphatic system and can easily be done at home. After this, she hops in the shower. Before she finishes her shower, she will turn the water freezing cold for anywhere from 1-3 minutes. Similar to cold plunging, a cold shower can help boost immunity and improve your circulation.

    Melissa Wood-Tepperberg’s Evening Routine

    1. Dim all lights
    Melissa swears by the effects of a good nighttime routine to help prepare for sleep. She starts her evening routine by dimming all the lights in her home. Bright lights can actually affect your circadian rhythm and tell your body to be awake. Dimming the lights at least two hours before bedtime can make it easier to fall asleep, especially if you struggle with this at the end of the day.

    2. Make a nighttime tea with a warm bath
    Melissa loves nighttime tea (such as the Sakara Sleep Tea and Detox Tea, both of which contain ingredients to promote relaxation and calmness) with a couple of pieces of HU Chocolate. She’ll then opt for a warm shower or bath to help lower cortisol and bring the body into a state of rest.

    3. Put away all electronics
    At least 30 minutes before sleep, Melissa tries to maintain the practice of putting away all electronics. Phones, computers, and TVs all have bright screens that make falling asleep harder than it already is. Unplugging from technology is never easy, and Melissa shares that sometimes she has to skip this step, but she always notices the benefits when she follows through on it.

    4. Do a legs-up-the-wall meditation
    The ever-popular legs-up-the-wall practice is also one Melissa loves. Every night before going to sleep, she lies down with her legs up against a wall while listening to a meditation or reading. This practice helps to drain the fluid and inflammation from the day as well as increase circulation. By this point, Melissa shared she’s always ready for 7-8 hours of quality sleep.

    I Tried Kate Hudson’s Morning Routine for 7 Days and Had the Best Week of My Life More

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    8 healthy vegan-friendly restaurants to visit in Dubai

    Life

    by Sarah Joseph
    2 hours ago

    For those who follow a plant-based diet or wish to begin, Global Wellness Day on June 11, 2023 is a good place to start.
    With Dubai adopting a healthier approach to dining, it’s important to know where all the must-visit havens are located in the emirate.
    From vegan-friendly menus to completely plant-based concepts that are sure to impress, Emirates Woman has it all covered.
    The True Vegan
    Planet Terra

    For a new vegan spot in Dubai, Planet Terra has opened its doors with a myriad of dishes to tantalise your taste buds. The restaurant was born out of a desire to create a space where diners can eat intentionally and nourish both their body and mind. With dishes such as Kimchi Pad Thai and organic coffee, guests are spoiled for choice. At the newly-opened family-run café, guests will discover an entirely vegan menu created with animal-free ingredients that are sourced fresh from ethical and sustainable suppliers, locally and internationally. Located within the residential community of Greens in Panorama Building and is open from 7:30am to 10:30pm.
    For more information visit planetterra.life
    Bounty Beets

    This low-key haven offers a wide range of delicious organic, gluten-free and vegan options to promote one’s overall well-being. The hero dish is the Beetroot Hummus, which is definitely a must-try. Located in Le Meridian Mina Seyahi, this hotspot is definitely one to try for a midweek refresh.
    For more information visit bountybeets.com
    SEVA Experience

    This creative destination was born with a mission to promote wellness and real food, all set in a garden that feels like a true escape. With an emphasis on organic living and seasonal ingredients, the dishes are designed to nourish form the inside out. The hero dish is Tropical Ceviche, as it’s made with careful attention to detail. It’s located on Jumeirah Beach Road and is open daily from 10am to 8pm.
    For more information visit sevaexperience.com
    Soul Sante Café

    From their eggless omelette to a variety of gluten-free meals, here you won’t need to compromise on taste. The hero dish is its one-of-a-kind Eggless Omelette and it’s located in Dubai Marina. It’s open daily from 7am to 9:30pm.
    For more information visit soulsantecafe.com
    Wild & The Moon

    Inspired by the seasons, this chic café has an alchemy of flavours all bursting with vital energy making it a healthy alternative to the urban crowd. From cold-pressed juices to dishes prepped with the best superfoods, each ingredient is ethically sourced. The hero dish is the Rawliflower Salad, which is filled with all the goodness in one bowl. It’s located in Alserkal Avenue, Emaar Boulevard and DIFC (and Paris if you’re travelling).
    For more information visit wildandthemoon.ae
    The Vegan Friendly
    Comptoir 102

    This award-winning ethical concept offers conscious choices with ingredients sourced from local organic farms, serving delicious food while promoting sustainability. From homemade nut milk to its famous smoothies, there’s enough and more for everyone who visits. The hero dish is the Plant-Based Bunless Burger, that is sure to tingle your taste buds. It’s located on Jumeirah Beach Road and is open daily from 8am to 10pm.
    For more information visit comptoir102.com
    The Lime Tree Café

    This local homegrown neighbourhood haven has a bountiful selection of vegan-friendly treats. From beetroot salad to Lime Tree’s vegan version of the legendary carrot cake with coconut frosting this is a destination everyone can enjoy. The hero dish is the Legendary Carrot Cake, which is a must-try for all the sweet tooths. It’s located across multiple venues across Dubai including Jumeirah 1, Town Square, Al Quoz, Motor City, Nakheel Mall, Sheikh Zayed Road and The Springs Souk.
    For more information visit thelimetreecafe.com
    Brunch & Cake

    This weekend favourite has curated a new plant-based menu of widely loved dishes. From the Impossible burger to a delicious Impossible Bolognese, there’s an iconic array of vegan dishes to try. The hero dish the Impossible Bolognese and it’s located at Wasl 51 and The Pointe and is open from Monday to Thursday 8am to 10pm and Friday to Sunday 8am to 11pm.
    For more information visit brunchandcake.com
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Supplied & Feature Image: Instagram @comptoir102 More

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    Are you entitled to the new 4-day work week in the UAE?

    Life

    by Sarah Joseph
    2 hours ago

    UAE federal government employees will soon have a three-day weekend.
    Per the Federal Authority for Government Human Resources, UAE Federal government employees will be entitled to switch to a four-day work week under the latest rules.
    The official rules come into implementation on July 1, 2023, allowing government employees to choose their set weekly hours for the week. According to the latest law, they are entitled to no more than 10 hours per day or 40 hours per week, in both an employee and employer agreement.
    Last year, the UAE government moved to a four-and-a-half day workweek, working half-day on Fridays with flexible working hours and work-from-home options on Fridays.
    This law has been incorporated to ensure that government agencies are much more efficient had productive during the four-day work week. However, No rules have been laid for private sector employees.
    Following the footsteps of the UAE’s cultural capital, employees and students in Sharjah have been adjusting to the four-day work week since January 1, 2022.
    The results were reviewed in an official meeting in February 2023 by the Sharjah Executive Council (SEC), showcasing how this emirate has seen a rise of about 90 percent in job performance, happiness and mental health.
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Supplied & Feature Image: Instagram @walkovertheworld More

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    Body Fwrd Founder Kenzie Burke on the importance of nourishing within

    As Kenzie Burke launches her first Body Fwrd challenge today, “The Cusp” podcast host, BRÛLÉ designer, and wellness expert shares with Emirates Woman what kickstarted her passion in wellness, overcoming challenges and the importance of “feeding” your skin.
    Tell us about the concept behind Body Fwrd.
    Body Fwrd brings forth practices around food and living in a cleansed body. Using the power of food to clear and cleanse the body to have the space to move forward, with clarity and light energy. I have committed to true transformation, doing the hard work, overcoming myself, and awakening on a spiritual level. I have created Body Fwrd to give the world tools and practices to unleash the core of who you are, transform yourself through nutritional healing, create a balanced mindset, and challenge you to be disciplined to make choices that will help you cultivate the life you truly want to live. Body Fwrd is for those who want to live an elevated life and take the journey towards becoming the very best versions of themselves. It is the home for those who are here for true transformation. Here, we show up, do the hard work, and overcome ourselves daily. As a health and wellness expert and multifaceted entrepreneur, I am here to share the life-transforming nutritional information that has grown from decades of experience, knowledge, and understanding. And no… it’s not only about food! Body Fwrd is the deep dive into the pillars of nutrition that contain the power to transform our lives entirely. What we use to fuel ourselves impacts us in every way – our physical bodies, emotional health, and spiritual balance. Your body is your home; the cleaner it is, the more space you have. Physically and mentally. I have been on a path of improvement my entire life but specifically dove into the power of nutrition, improving and evolving my ways of nourishment since 2018. It hasn’t only been about food and the more I have committed to true transformation, doing the hard work, overcoming myself, and awakening on a spiritual level, the more I have deepened my practices around food and living in a cleansed body. I created my eating method based on realizing that we are meant to clean and clear out the body and live in a cleansed state. It is our birthright to feel abundant, clear, and healthy and create an environment that can thrive. Not one that is prone to illness and disease, and we should all be proud and love the body we live in. We have normalized being sick, eating rubbish, applauding, and hopping on and off different, trendy ways of eating. But I wholeheartedly believe that we are meant to live and embody a cleansed state. We are energetic beings; what you put into your body, the energy and people you have around you, the thoughts you think – these things live inside of us. I look at my body this way: you wouldn’t leave dishes in your sink for weeks, forget to vacuum your rug, or never do your laundry. You want your physical house to be ‘clean’; otherwise, it would affect your life. Your body is no different.

    “Here, we show up, do the hard work, and overcome ourselves daily.”

    Your visuals are stunning – do you create them yourself?
    I do! I have a photographer who has worked with me through all the seasons of my entrepreneurship journey – and it is cool to see how we have evolved throughout the years. But, as far as the images that are not of me – I take them! I love visuals, a vibe, and good branding. All my visuals for Body Fwrd are the easiest for me to create. Body Fwrd is my lifestyle. Every picture and moment is taken in real time as I am about to eat, move my body, do meditation, and the list goes on. My strongest sense of Human Design is ‘taste’. I think that plays a role in creating beautiful environments, visuals, food dishes, the way I dress… I am a natural-born tastemaker.

    You previously built a business around food and wellness then left it. How did you come to a place where it felt right for you again?
    I built a business in food and wellness and then left it entirely. I resisted it. But I also resisted my own power and had (and am overcoming) an addiction to pain. I self-sabotaged and dimmed my own light quite a bit, and doing this to my old wellness business was a part of that pattern. What many people don’t know is that I went through a massive amount of pain and endured a very dark time after doing that to my business. I cut myself off from making money, I had an entire company that I had put my all into, an assistant, and a large following who supported me, and I left all of that. It was not fun. Not empowering, and it hurt. This result stemmed from my childhood — dimming my own light, not letting myself receive goodness, love, and money without pain. But launching Body Fwrd has unblocked me in more ways than any words could express. Through Body Fwrd I am freeing myself from myself. I have felt this deep sense of frustration ever since I can remember. I have embarked on ten million career journeys, travel, and moved houses, cities, and states. Yet… I would still feel it. And it frustrated me because it does not and has not felt like mine anymore, and I know I can live without it. With Body Fwrd, instead of searching for the next thing and creating something new, I have turned inward and got to the root of where this is stemming from. I have been suppressing myself, not letting myself fully step into my voice, knowledge, and potential. Anyone who has followed me for the last four years has seen the forward motion and journey I have been on of deep soul searching, career searching, etc. All along, there was a knock that would not stop. It just got louder and louder and the more I pushed it down, the more trapped I felt. The ‘body’ and nutritional healing aspect of my life is such a massive part of who I am and my life. I have reached the most embodied version of my body (through diet, cleansing, clearing the body, mind, and life choices). I know so much about the body and how to clear the vessel so we can move forward with clarity, self-love, and feeling embodied in our bodies. How did I know it was time to step back into the wellness world? First, I had to stop resisting. I had to stop the nagging. It was jaw-locking me and my life, and I want to move forward each day, freely in my work and my life.

    “…launching Body Fwrd has unblocked me in more ways than any words could express. With Body Fwrd, instead of searching for the next thing and creating something new, I have turned inward and got to the root of where this is stemming from.”

    How important is food and the way we eat it to our skin?
    I believe your internal reflects your external. Sure, you can use fancy creams, get facials, Botox, do all the things. However, nothing could compare to the sparkle in your eye from a healthy internal state. Food is a powerful tool we can use and harness to not only create how we feel but also how we look. Nourishing with hydrating fruits, colourful vegetables, good water and making that a daily priority will show on the external. I am such a ‘deep diver’, and as each year goes by, I learn more. I do deeper cleanses. I expand my knowledge and transform my ways of eating and living. With each year that goes by, my skin has been reverse ageing. And I feel that the older I get, the better I look. This is a result of how I eat, my wellness practices, and my dedication to my spiritual practices – the internal shows on the external.

    Where do you get the motivation to be consistent and are there any practices which have helped you with this?
    I have always been striving and dedicated to growth, evolution, and transformation. I have been like this ever since I could remember. Some of this is my innate personality and the other part is that I have always known the kind of life I want to live, the results I want to experience, the kind of people I want as my friends, the places I want to live in, the entrepreneur I want to be, the kind of wife and mother I hope to be. I have had to create this life for myself. I was born and raised in a small town in Wisconsin. I am the pattern breaker in my family. So, I have had to be disciplined and motivated to grow and evolve from a young age. If you want different results, you must have habits, routines, and rituals to help you create the life you want to live and embody the person you want to be. All the practices that I embody and that help me will be expressed through my sharings with Body Fwrd. I suggest you follow along because I have a lot to give!
    What do you avoid in terms of lifestyle to ensure you have the most balanced skin?
    I avoid processed food including sugar, poor sleep patterns, and stress. I avoid anything that brings me down and does not feel energizing or good to my mind, soul, or life. Life ebbs and flows, but I try my best to remain balanced because I know that how you feel internally is what shows externally.
    If you had to pick three hero products for skin, what would they be?
    Agent Nateur, Barefaced, and Standard Self Care.
    This is The Skin Issue – what does it mean to be comfortable in your own skin?
    It’s having a deep respect for yourself, which translates to self-love. The more work and effort I put into my evolution, the more comfortable I feel in my own skin. We all want to feel good not only in our skin but also in our day-to-day life. When you respect yourself and take the time and effort to nourish your body, move, sleep, meditate, expand your knowledge, work hard, apologize when you mess up, confront the hard conversations, and have compassion for the people around you, you build a strong foundation that deepens the relationship you have with yourself. Being comfortable in my own skin is extremely important to me – I want to live my life as an embodied human being, and that is my ‘why’ each and every day.
    June’s – The Skin Issue with Instytutum – Download Now 
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Supplied More