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    5 Green Flags You Have Healthy Boundaries

    For years, I thought I had healthy boundaries. I’ve always been pretty good at saying no, so I figured I had it all down (because I genuinely thought that’s all a boundary was). But recently, I started to notice a pattern of irritability throughout my day, and I realized I was spending so much time cleaning up everyone else’s messes that I didn’t have time for my own. It turns out, I wasn’t setting clear boundaries at all! And how could I, when I didn’t even have clarity around the strategies that would meet my needs for support? It got me thinking: how many of us are actually tuned into our boundaries? How many of us know what it feels like when our boundaries are set and working properly? So I decided to reach out to Elisabeth T. Lilja, a licensed therapist based in Salt Lake City who specializes in trauma, to shed some light on what healthy boundaries look like and how to know if you have them in place.

    Meet the expert
    Elisabeth T. Lilja, LCSW MSW RYT
    Lilja is a therapist and private practice owner of Salt City Therapy based in Salt Lake City, Utah. She specializes in trauma and helping people strengthen their relationship with their body and self-trust.

    What is a healthy boundary, anyway?
    Boundaries are more than just saying “no” to the things that don’t serve you (although that is a healthy component as you’ll read about soon). Lilja defined boundaries as “the needs, limits, and rules we set for ourselves.” That means you understand where your limits are, but you also understand what your needs are—and you’re able to create strategies (rules) to meet them. “Healthy boundaries within relationships are often informed by a healthy boundary relationship with ourselves,” Lilja said. “In relationships, we may look at healthy boundaries as created with connection over protection in mind.”
    Lilja reminded me that there will be times when protective boundaries in relationships are necessary, but a signal that your boundaries are serving you both is when they help build a sense of connection with one another. You are both clear on what you need, you know each other’s limits, and you respect each other’s rules.
    So now that we have a working definition of a healthy boundary down, let’s dive into the signs that you—and those you have a relationship with—are, in fact, working those boundaries the right way.
    Green Flags You Have Healthy Boundaries

    1. Your “no” is respected
    When you’re clear on what’s a “no” for you and you respect and support that “no,” that’s a healthy boundary you’ve created for yourself. And when the people in your life respect it too, that’s a healthy relationship boundary. Keep in mind, “respect” doesn’t necessarily mean no questions asked. The people in your life may still ask for clarification around your “no.” “What this means is we aren’t pushed, bullied, or manipulated into a ‘yes,’” Lilja clarified.
    When someone else has opinions surrounding your “no,” (which can often happen) it doesn’t necessarily mean they don’t respect it. “How these feelings are communicated and responded to can indicate the health of our relationships,” Lilja explained. If you are able to hold space for someone else’s feelings about your “no” while still feeling grounded in clarity around your “no,” that’s a major green flag that your boundaries are in the healthy zone.

    2. You engage in conflict with curiosity
    You’re showcasing healthy boundaries when you “are able to be in respectful, healthy conflict that doesn’t move into name-calling, abuse, manipulation, or harmful actions like stonewalling,” Lilja said. And one way to avoid participating in those behaviors is by engaging in curiosity. “Curiosity is a way we can establish healthy relating,” Lilja explained. When you’re curious about the other person’s experience, you’re less likely to make assumptions about their experience that would lead to blaming or shaming. 
    Some questions Lilja offered to check in with yourself about whether or not you’re engaging with curiosity were: “Am I inviting room for clarification over conclusions, assumptions, and defensiveness? Am I asking questions to seek clarification? Am I aware and able to communicate in a respectful way what I am feeling or experiencing and may need?” When you engage with curiosity, it gives you space to feel confident about your own boundaries while respecting the boundaries of another.

    3. You can express your needs and boundaries clearly
    “Needs, or boundary expression, indicates that we are able to advocate for ourselves, that we value our worth and getting [our] needs met in a relational space,” Lilja said. In other words, you know your boundaries are in a healthy zone when you feel safe expressing what you need. When you’re grounded in what you need because you know it’s what’s best for you, it’s a lot easier to feel confident in the ask, even when it can’t be met in the moment.
    “Again, this doesn’t mean that understanding and clarification can’t be wanted around the need or boundary expressed, or that the boundary or need will always be able to be met,” Lilja stated. “Rather, there is space for you to have and express your boundaries. And for persons you are in a relationship with to have the same.”

    4. Repair is important to you
    Even in the most well-meaning relationships, boundaries get crossed. “Ruptures happen in relationships—yes, even healthy ones,” Lilja said. When you prioritize repair after one of those ruptures, you’re setting yourself up for healthy boundaries in the future. Think of it as healthy boundary maintenance.
    According to Lilja, repair looks like learning how to extend an apology (this isn’t just saying the words, “I’m sorry”), taking accountability for how you might have harmed someone, and acknowledging what you will try to do differently in the future. “Repair is a critical part of a secure relationship and healthy relating,” she said. “It’s a good sign if you and someone else can seek repair in a relationship.”

    5. You’re consistent in your follow-through
    Something that’s always stuck with me is the concept that healing requires time and evidence. When you receive consistent proof that something is serving you over a period of time, you begin to believe in it. You start to feel safer in your experience. In the context of boundaries, Lilja noted that consistency is when we do what we say we are going to do. And if something needs to shift, we communicate.
    Having the experience of predictable follow-through builds and maintains a sense of trust that our boundaries will be consistently respected. “While it may not seem like it, follow-through is us upholding a boundary with ourselves,” she said. “Practicing boundaries with ourselves can lead to establishing, upholding, and maintaining boundaries with others.”

    Expert Tips To Help Strengthen Your Boundary Skills

    1. Notice when you are saying “yes” when you mean “no” 
    “Part of learning to find our ‘no’ is understanding why we might be saying ‘yes’ to something we want to say no to,” Lilja said. Getting to the bottom of what’s stopping you can help you shift out of this pattern. “A practice for this is to notice what belief may be coming up for you when you aren’t honoring a ‘no.’” For example, ask yourself what would happen if you said no. Are you worried the other person would feel let down, disappointed in you, hurt, or like you less? Maybe you feel unworthy to set that boundary?
    Then ask yourself if the outcome you anticipate is the outcome that would actually happen IRL. “While [your] feeling or belief is real, is it true?” Lilja asked. “Are there times you have said no and what you fear might not have happened? It can be scary to gather different information, and this is something the body needs to start to make changes.”

    2. Learn how to apologize and repair
    Having healthy boundaries is not just about setting our own boundaries, but respecting the boundaries of the other person. And a key piece of respecting others’ boundaries is apologizing when we (inevitably) cross a boundary. “This can be incredibly challenging for many reasons,” Lilja empathized. “Repairing is also something that can get easier with practice.” Also, apologizing is always important, even if you didn’t have bad intentions or didn’t mean to hurt someone. An apology invites empathy, or acknowledgment that the other person’s experience is real. 
    If you’re curious what an actual apology looks like, Lilja offered phrases you can use below, which she calls the anatomy of an apology. Each one is important when you’re genuinely apologizing and attempting to repair.

    I am sorry for…: The “for” is important here. Name what you are repairing or apologizing for. Think of this as the why. Why are you apologizing? This is how you take accountability for your actions.
    I could have done things differently by… or Moving forward I will…: This shows that you not only understand what you’re apologizing for, but you know how to change your actions moving forward. This is critical for repairing the relationship in the future.
    How are you feeling? or What do you need to feel better about this?: Checking in allows the other person the space to communicate with you what they need, and what you both can do to truly repair.

    3. Practice follow-through
    Following through with your boundaries is as simple as sticking to your promises. Do what you say you are going to do, and communicate when something needs to change. When you show up consistently for yourself, you build trust and a better understanding of which commitments are and are not serving you. Lilja suggested starting small, like making one promise to yourself that you can follow through with on a daily basis. This might look like a morning or nightly ritual (think: journaling or meditating) or setting a time to finish something on your to-do list. Notice how you feel when it’s time to follow through with something, and how it feels to actually do it. “Keeping track of your follow-through can be helpful,” Lilja said. “If you don’t follow through on what you have selected, what happened? What is this telling you? Are you noticing a pattern?” All of this information can help guide you to shift your habits toward more consistent follow-through.

    4. Seek therapy
    If you’re looking for extra support as you flex these skills, therapy is an excellent way to practice with a third party. “Therapy can be a wonderful way to learn how to strengthen boundaries with ourselves and others—creating the space to be curious about what we learned about being in a relationship with ourselves and others,” Lilja confirmed. It can also be a safe place for you and a partner to practice engaging in healthy boundaries with each other to ensure you’re setting up a framework that will support you for years to come.

    6 Green Flags You’re Becoming Your Best Self More

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    Want to start your own podcast? Here’s 6 studios to record in Dubai


    by Sarah Joseph
    2 hours ago

    Thinking of using your extra time more productively and starting your own podcast? We’re here to help.
    From fashion-related topics to inspiring the next generation with invigorating topics, this side hustle can escalate when done professionally.
    Whether you’d like to co-host with a friend, business partner, or co-worker these Dubai-based studios will have you sorted with their professional equipment and sound-proof rooms, that will cater to your needs.
    For an idea of where to record your podcast, Emirates Woman has curated the ultimate guide to professional studios in Dubai.
    25 Hours

    Plan on starting your own podcast? This venue offers its very own podcast studio to record the next inspiring idea you might have. With professionally-equipped mikes, guests can use their time wisely to create content in this inspiring space. Without limiting to podcasts, guests also have the option of mixing their own vinyl and perhaps recording the next best hit. The studio rates are priced at Dhs250 per hour, Dhs800 for four hours and Dhs1,400 for a full-day session of up to eight hours.For more information visit
    Social Distrikt

    Looking to catch up on some weekend work? SPĀCES by catalyst concepts has officially opened its doors in the heart of Palm Jumeirah. Designed to be the next creative hub, this all-inclusive space includes, panel talks, exhibitions, a lighting studio and a podcast studio to find inspiration. Located on the ground floor of Social Distrikt at The Pointe, Palm Jumeirah, this venue will ensure your creative juices are flowing.
    For more information visit
    Rove Hotels
    Whether you are a budding or established podcaster or an entrepreneur looking for new ways to promote your business, this space is for you. Situated at Rove Downtown, the Rove Podcast Studio is self-service and can accommodate a maximum of 4 Rovers per session. With podcast-ready hardware, a super cool and inspiring space at the heart of Downtown Dubai as well as complimentary tea and coffee to keep your creative juices flowing. The prices start at Dhs150 for 1 hour upto Dhs700 for the full day up to 12 hours.
    For more information visit

    This creative space was launched to contribute to Dubai’s burgeoning art scene. With a range of cultural programmes, guests are invited to enjoy workshops and can record more podcasts in their studios. The studio rental prices start from Dhs180 per person and take place from 10am to 10pm. Located at Sheikh Mohammed bin Rashid Boulevard, Boulevard Crescent, this progressive art space is a must-visit. Guests also have access to the creative library, podcast room and a café.
    For more information visit
    Warehouse Four

    Those who want to record or make their shows can visit this impressive podcast studio with a maximum of three guests. It comes with four microphones, headphones and a mixer, with the option for additional mics for an extra fee. Plus professional help is always at hand if you encounter any technical difficulties with the studio open from 9am to 5pm. Located in Al Quoz, this state-of-the-art studio is a must-visit.
    For more information visit
    Dubai Podcast Studio

    As the perfect space for podcasters, this professional studio ensures all recordings are done at ease with minimum effort. The studio is equipped with the latest audio and video technology to ensure that your podcast recordings are of the highest quality. Located at Tamani Arts Building, Business Bay, prices for the session start at Dhs450 for 1 hour along with an audio recording with the operator.
    For more information visit
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
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    How this one-of-a-kind resort in Dubai promises the ultimate getaway


    by Sarah Joseph
    4 hours ago

    Sabri Thani, Director of Marketing and Communications at Lapita Dubai Parks and Resorts, Autograph Collection Hotels on bringing Polynesian hospitality to the forefront.
    What do the first 30 minutes of your day look like – your morning routine?
    I set aside something to help me prepare for the day ahead so that I can show up with the best version of myself. I go through the day’s tasks and note down important things that need to get done while sipping on some coffee or tea and sitting down to enjoy a good breakfast.
    Talk us through your career.
    If you look closely at my career, you will start to notice a pattern – I thrive on the frontlines and am drawn to working with good people and organisations that let me do meaningful work. Before joining Lapita Dubai Parks and Resorts as Director of Marketing and Communications, I was the Head of Corporate Communications and Marketing and was then promoted to Director of Corporate Communications at Majid Al Futtaim.
    What is your role as Director of Marketing and Communications?
    In my mind, marketing and communications are both an art as well as a science. I start with strategy and then explore the stories that will help consumers resonate with our message and goals. As a director, I lead the marketing and communications team at Lapita Dubai. This means that I oversee the strategic development and execution of all creative media. I lead the team in executing public relations plans and email campaigns that enhance the Marri- ott brand, offset competitor activities, and maximise regional marketing opportunities – including for Marriot Bonvoy, Marriott Rewards, and other strategic partners.

    Lapita is Dubai’s first theme park hotel – tell us more.
    Lapita is a unique, family-friendly Polynesian resort – we are the only hotel within Dubai Parks and Resorts where guests receive direct access to all theme parks, including Legoland, MotionGate, and River- land. Dedicated to celebrating the spirit of the Polynesian islands, guests can take in the detailed, Polynesian-inspired architecture and landscaping across the resort – a beautiful complement to an already-picturesque and serene experience. We enhance the experience with elevated comfort and décor in all accommodations, with soft lighting, Polyne- sian designs, private balconies or terraces, and marble bathrooms. The private villas provide extra space, with a pool and garden that boast stunning views. Guests can choose between four excellent dining establishments or unwind at the on-site spa. Lapita also offers numerous activities to thrill the hearts of anyone enjoying a stay at the resort, making it the perfect family destination.
    What are the innovative facilities on board that set this hotel apart?
    We are the first and only Polynesian resort in Dubai with a daily sunset ritual – known as the Ahi Ahi ceremony – and classically trained Polynesian artists. We are not just Polynesian themed – we in- corporate all aspects of Polynesian culture into our resort and take every chance to educate our guests on its heritage and traditions. From greeting guests with garlands and drinks, to ensuring that our staff can identify and cater to individual needs, we always aim to create the best possible experience for all visitors. Every detail at Lapita Dubai is designed to transport guests to the exotic islands of Polynesia. A kids and teens club – paired with a lazy river and themed activities at the Lapita centre – help create opportunities to make fun memories with the family. Another thing that sets us apart is that with any booking, guests receive entry tickets to one of the theme parks under Dubai Parks and Resorts – this is standard regardless of the duration of stay or accommodation type. The resort also offers a dedicated conference centre with a 710sqm ballroom, six meeting rooms and event facilities, and an additional 26,296 square feet of flexible space for all occasions, making it the best escape for corporate team building sessions due to its nature and serene environment.
    What are the key culinary offerings that the resort has to offer?
    Lapita Dubai has four dining establishments that provide a diverse range of culinary options for guests to choose from. ARI, a poolside restaurant and bar, allows guests to soak up the sun while enjoying drinks and dishes from an exclusive menu – including the likes of a Tahiti Sling, a delicious concoction of pineapple, lemon, lychee, and passionfruit – and the Polynesian seafood soup with a medley of seafood in a coconut broth. PALAMA is the resort’s lobby lounge and has a continental menu featuring a broad range of mocktails and dishes. Guests can unwind at this social hub with family and friends. Our KALEA restaurant offers an all-day dining buffet experience, where guests can choose to dine under traditional waka canoes or enjoy the views of the resort from the terrace. KALEA also hosts Polynesian-themed nights every Friday and Saturday – a fun experience for all guests and diners. Hikina is a South- East Asian restaurant that boasts a menu packed with explosive flavours. Diners can savour authentic dishes such as Tom Kha Gai or treat their sweet tooth’s with desserts like Pandan Cheesecake.
    How has the group undertaken a sustainable approach as the UAE is gearing towards the same?
    At Lapita, we believe that sustainability is important for everyone and every business. While it is great to see that more people are becoming aware of environmental issues, I want to note that it is extremely important to first understand the ways in which we can help the environment, rather than applying practices that may not have the best result. At Lapita, we collaborated with Simply Bottles to implement a recycling programme for plastic bottles. The recycled bottles are turned into clothes, caps, and bags to contribute to a zero-waste environment. We also have around 90 to 95 solar panels that produce renewable energy for water heating in guests’ rooms.

    Are there any recent collaborations that have stood out?
    We recently collaborated with the Fijian embassy, which saw the arrival of classically trained Polynesian artists at Lapita Dubai, to re-launch our Ahi Ahi Ceremony and introduce people to more of the Polynesian culture. The Polynesian evening event held on March 9, 2023 was a huge success, with numerous media and influencers attending to enjoy the traditional performances and witness the Ahi Ahi Ceremony – a sunset ritual that welcomes the setting sun – with a specially curated spread pro- vided by KALEA Restaurant. The event demonstrated our commitment to spread- ing awareness around Polynesian culture, helping to highlight the daily performances at the resort and the appreciation for tradition embodied by everyone at Lapita Dubai.
    What are the future plans for the resort and the hotel?
    While there are no concrete plans at the moment, we are always looking to in- novate and elevate our resort in order to pro- vide our guests with a seamless experience. We also look forward to introducing a Tiki Hut in the near future, which will be a fun space for children to play and learn in with the support of the resort’s Polynesian artists. What small things elevate your life? It would definitely be seeing the smiles on my guests’ faces, or the moment when I see one of my ideas come to life and realise the difference it makes to our guests and the resort. While at work, I also take small moments to enjoy the natural environment outside – the resort is absolutely gorgeous, so I try to make the most of it.
    May’s – The Horology Issue – Download Now 
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    Images: Supplied  More

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    Editor’s picks: 10 candles that will transport you to your favourite summer getaways


    by Camille Macawili
    15 mins ago

    Travel from the comforts of your own space with these 10 editor-approved scented candles inspired by your favourite travel destinations – no visa required.
    If it feels like the days are slowly going by and you’re counting down until your next escape, we feel you. Here’s an antidote: snag any (or all!) of these candles, close your eyes and take a deep breath as the scent instantly transports you to favourite escapes – via your senses. Whether it’s that summer soaked feeling you’re after, longing to reminisce the outdoors, or want to journey to idyllic Italy or old town Mykonos.
    Swipe through the gallery below to shop the picks.

    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
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    In Pics: The Royal Family of Jordan celebrates another milestone moment


    by Ruman Baig
    36 mins ago

    The Royal Family of Jordan is having a week full of celebrations. Last evening, Queen Rania shared some precious moments from Prince Hashem’s High School graduation.
    With only a few days left to the wedding of Crown Prince Hussein and Rajwa Al Saif, the family is already brimming with excitement. To make this week even more celebratory, the royal family of Jordan gathered together to celebrate the young Prince, Hashim bin Abdullah II.
    His Royal Highness Prince Hashim bin Abdullah II completed his High School graduation from King’s Academy in Madaba — to make the event even more memorable, His Majesty King Abdullah II handed over the graduation certificate to his youngest son himself.
    Besides His Majesty, Queen Rania and the rest of the family also cheered for the young prince from the sidelines. Proud Siblings — Princess Iman and her husband Jameel Alexander Thermiotis, along with Princess Salma and Crown Prince Hussein rooted for their brother at his graduation ceremony.
    As an emotional mother, Queen Rania penned down a sweet note for her son, talking about the changing times and multiple milestones she has had to celebrate this year. “Guys, can we slow down a bit? This mum needs to catch her breath! Another proud family moment at Hashem’s high school graduation today.”
    Prince Hashem’s older brother and Crown Prince of Jordan also took to Instagram to share a congratulatory message. “My dearest brother Hashem, I was beyond proud to watch you graduate today! Here’s to further success at university and a bright future in service of Jordan.”
    Congratulation to the Royal Family of Jordan on the many joyous occasions in their lives, take a look at Prince Hashem’s High School Graduation.

    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Instagram: Feature Image: @arabianroyalagency @alhuseeinjo & @queenrania  More

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    Dubai-based Italian jewellery designer’s guide to a La Dolce Vita summer in Capri


    by Camille Macawili
    3 hours ago

    A high-profile clientele, A-list celebrity customers and the support of prominent industry insiders propelled fine jewellery label Faraone Mennella into the jewelry spotlight.
    Drawing design inspiration from classical Italian heritage, award-winning designers Roberto Faraone Mennella and Amedeo Scognamiglio craft tactile, one-of-a-kind jewellery pieces that have been worn by the likes of Jennifer Aniston, Jennifer Lopez, and Charlize Theron, to name a few. Now, with the Amedeo’s recent move to Dubai, he is plotting his next steps for the brand.
    Emirates Woman chats with Amedeo Scognamiglio about his beginnings – as well as sharing insider tips and hidden gems and insider tips on how to do Capri like a local.
    When was the point you realized you wanted to have your own label and designing jewelry could be your career?
    I am the 6th generation of a family dynasty devoted to the craftsmanship of cameos and coral in Italy since 1857 so jewelry is in my DNA. But when I moved to NYC in my early 20s, Manhattan’s art and fashion scene of the 90s started to influence my aesthetics, helping me redefine my design vision. The mix of my Italian classic heritage and the NYC pop culture pushed me to dare and reinvent the design codes I absorbed in my father’s workshop. At that point, I felt empowered to not simply keep running a centuries-old family business, but revolutionise that ancient craft making it cool and current.
    Love Lemons 18kt Diamond Earrings Dhs25,155 available at
    You split your time between New York, London and Capri then recently moved to Dubai – tell us about this.
    I split my time between NYC and London while enjoying my summer months in Capri which is home to me and to my 2 brands’ flagship stores. After Covid-19, and the tragic loss of Roberto Faraone Mennella my partner and best friend, I felt like I needed to move somewhere where I could start again and not live with the memories. With the help and guidance of my dear Emirati friends, I moved here last year, and I still pinch myself every day how lucky I am. Dubai, to me now what NYC felt in1998: vibrant, energetic, advanced and exciting.
    For those who are new to the brand, what are your hero designs that are driving sales in the Middle East?
    Faraone Mennella’s iconic pieces, even after 20 years now, are the ones first seen on Sex & The City back then. Stella Collection, our first design, is now our signature and iconic quintessentially Faraone Mennella collection. Over the years, and thanks to our long collaboration with Carolina Herrera, the fashion queen of NYC, we specialized in couture and bespoke high jewelry collections we only sell in our own boutiques and to private clients.
    Abracadabra Earrings Dhs24,815 available at
    How did you develop your signature technique?
    Although I am lucky to come from a family tradition and was able to ‘’experiment’’ and learn all the different angles of jewellery making from the very early age of 13 years old. When I design, I think of places, gowns, yachts and parties.. where my ladies will want to wear my jewellery.
    Roberto Faraone Mennella and Amedeo Scognamiglio
    Being an independent label, does that limit what you can do?
    The most discerning and sophisticated luxury shoppers are always on the lookout for niche brands offering a product not seen everywhere. Luxury is about dreaming and holding memories of experiences that can’t be replicated. This is what we offer, and the reason why we are able to thrive in a highly competitive market is due to the authenticity and uniqueness we have over the big conglomerates.
    What have been the highlights of your career so far?
    A few memorable ones are: designing the jewelry for Sex & The City (2002); being included in TIME Style & Design’s 100 most influential designers (2007); Fondazione AltaGamma, Best Jewellery Design award (2020); but above and beyond anything, working with Roberto Faraone Mennella for 20 years, to see our dream of the early days in NYC become a globally recognized luxury brand. Now that I am left alone at the helm, my only reason to work is to prepare our brand’s legacy for the future, in honor of Roberto’s life. Now it’s a luxury brand with a higher purpose.
    One thing to look forward to in Capri every summer?
    The annual Faraone Mennella ‘’Viva Capri’’ event! It started in 2012 when we opened. We thought it would only be a party for the official opening, but our clients decided it had to be a yearly reunion. And so every year, the first week of July we celebrate jewellery, summer, and friendship with a truly eventful party with dancing and singing, in the most iconic locations of the island.
    The best way to spend a lazy summer day in Capri…
    Don’t plan, don’t schedule, don’t stress. Enjoy the island, the way the ancient Romans did. La Dolce Vita!
    What’s your top tip for travelling to Capri?
    No need to stress about expensive private transfers from Napoli – enjoy the 50-minute ride with the commercial hydrofoil lines, they are easy, faster, and more comfortable. From Dubai, FlyDubai has direct flights to Naples airport is better than a private jet and makes my life and commute so easy.

    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Supplied by Faraone Manella; Feature Image: Instagram @pinkines @lespetitepestes More

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    The Trendy New Supplement Everyone’s Taking About for Insane Health Benefits

    There’s no denying that collagen has been riding a wave of popularity over the last few years, but a new supplement that’s hit the wellness scene is giving it a run for its money. Cue the drum roll, please… Introducing colostrum, the superfood that protects and strengthens your body’s defenses, guarding against infections, inflammation, everyday toxins, allergens, and processed ingredients (sounds pretty magical, if you ask me). 
    While you may know of colostrum in the context of the nourishment given to newborns by their mothers, we’re honing in on the bovine variety that delivers benefits adults can get in on—from improving gut health to enhancing athletic performance (stay tuned for more health perks). Read on to find out what doctors and dietitians have to say about what colostrum is, its benefits, and how often it should be taken to get the most out of it. 

    In this article

    What is Colostrum?
    Often referred to as “liquid gold” for its health benefits and nutritional value, “colostrum is a natural superfood produced by all mammals in the first 48-72 hours after giving birth,” explained Dr. Sarah Rahal, MD, a board-certified neurologist and the CEO and Founder of ARMRA. “It’s the first nutrition we receive in life and contains 200+ essential nutrients, like antibodies, prebiotics, peptides, amino acids, minerals, antioxidants, and other natural immune factors, that our bodies need to thrive and work synergistically to enhance all facets of health. For 300 million years, colostrum has served the vital function of protecting and strengthening the mucosal barriers—a barrier of protection lining your mouth, sinuses, lungs, and gut—by creating a tight seal around them, blocking modern-day threats like air pollutants, agricultural pesticides, and chemicals in our food, water, home, body products, medications, and processed food ingredients.”
    So what’s the difference between human and bovine colostrum? Dr. Rahal explained that human and bovine colostrum (which, FYI, usually come from cows) are highly similar in terms of their bioactive components. Translation: They’re both packed with vitamins, minerals, carbohydrates, disease-fighting proteins, growth hormones, and digestive enzymes that give our bodies a boost in preventing disease. However, because of the differences in physiology between the species, there are key differences in the relative amounts/concentrations of nutrients. “For example, there are different ratios of prebiotics, which serve to optimize the growth of different species’ microbiomes, in human versus bovine colostrum,” Dr. Rahal conveyed.
    In supplement form, bovine colostrum is pasteurized and dried into capsules or powders that can be mixed with liquids, such as coffee or smoothies. And research shows that taking bovine colostrum supplements may promote immunity, help fight infections, and improve gut health throughout life, according to Healthline. 
    What Are the Benefits?

    Supports immunity
    Cold and flu season or not, reducing your chances of coming down with the sniffles or a virus is a win. Enter: colostrum. “Colostrum works by strengthening the immune barriers along the entire inside surface of the body, our first line of defense against everything inhaled and ingested from the outside world,” Dr. Rahal explained. “This creates a tight seal that guards against the everyday environmental toxins and pollutants that can threaten health and drive inflammation, the underlying root of almost all modern diseases.”
    Mary Sabat MS, RDN, LD, a nutritionist and ACE-certified trainer, also revealed that colostrum contains high levels of antibodies, immunoglobulins, and other immune-enhancing substances that can help fight off infections and reduce the severity of allergies.

    Fortifies gut health
    Real talk: Digestive discomfort is all-too-common (looking at you, belly bloat) and can be a real party pooper (pun intended). The good news? Colostrum could be the answer to a happy gut. “Colostrum contains growth factors and bioactive compounds that can promote the growth and repair of the intestinal lining,” Sabat stated. But the gut goodness doesn’t stop there. Katherine Gomez, a registered dietitian, cited that colostrum may encourage the growth of healthy gut bacteria, enhance gut barrier function, and aid digestion and nutrient absorption. 

    Fuels athletic performance
    Could colostrum be the new pre-workout to give you an edge in your workouts? “Some studies suggest that colostrum supplementation in adult athletes may enhance exercise performance, increase lean muscle mass, and support post-exercise recovery,” Sabat affirmed. “It contains factors like growth factors, amino acids, and cytokines that may contribute to these effects.” Consider the 25-7-2 StairMaster Workout crushed. 

    Promotes anti-aging 
    If the Hailey Bieber glow is something you’re after (who isn’t?), colostrum may be the beauty holy grail. “Colostrum includes a variety of antioxidants and growth factors that may have anti-aging properties that could help minimize oxidative stress and enhance tissue repair and regeneration,” Gomez noted. Hello, radiance and skin plumpness. Goodbye, fine lines and wrinkles. 

    Reduces inflammation
    PSA: Chronic inflammation is the invisible culprit of many health woes (think: diseases, gastrointestinal issues, depression, and anxiety). The silver lining is that colostrum is particularly high in lactoferrin, AKA a powerful inflammation moderator that rises in our bodies during times of increased inflammation. “Colostrum contains anti-inflammatory substances, including cytokines and growth factors, which may help reduce inflammation in the body,” Sabat echoed. “This could potentially benefit adults with inflammatory conditions such as arthritis or inflammatory bowel disease.”

    What Dosage Is Right For Me?
    As with most (if not all) supplements, the recommended dosage and frequency of colostrum intake for adults can vary depending on factors such as the specific product, individual needs, and health goals, Sabat voiced. “The dosage recommendations may range from a few grams to several grams per day,” she continued. “It’s important to start with the lower end of the dosage range and gradually increase as needed. Some individuals may benefit from taking colostrum daily, while others may find periodic use or cycling more appropriate.” For that reason, consult your doctor on the best course of action for you. 
    The main takeaway? Because colostrum supplements can differ in composition and quality, look for reputable brands that source colostrum from grass-fed, pasture-raised cows or other mammals that are free from antibiotics and artificial growth hormones.

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    Please consult a doctor or a mental health professional before beginning any treatments. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

    New Study Says Taking This Supplement Can Reverse Biological Age by a Year More

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    A Registered Dietician Swears by “The Sleepy Girl Mocktail”–Here’s Why You Should Try It Too

    If you’re struggling to get more shut-eye at night, you’re not alone. According to the Casper-Gallup State of Sleep in America 2022 Report, one in three American adults (about 84 million people) describe their sleep as “fair” or “poor.” It’s no secret that sleep is important, and we’ll try any and all hacks to make sure we get enough of it. Enter the Sleepy Girl Mocktail. Created to send you into a deep slumber, this buzzy wellness drink has taken over TikTok. But the real question is: does it work? As a registered dietitian, I’m always interested in ingredients, so I took a deep dive into the mocktail to see if it can actually grant you those coveted eight hours of sleep. Keep reading to find out what you need to know before mixing it up for yourself. 

    What Is the “Sleepy Girl Mocktail?”
    Maybe you’ve already seen the viral video, but if you haven’t, I’ve got you covered. Createdx by TikToker Gracie Norton, she shares that combining tart cherry juice and magnesium is a “match made in heaven for good sleep.” Here’s how to make the mocktail: Combine one teaspoon of Moon Juice’s Magnesium-Om and a cup of Lakewood Organic Tart Cherry Juice in a glass, then froth them together with a handheld frother, we recommend this one. Transfer the mixture to a wine glass filled with ice and top it off with a splash of Lemon Lime OLIPOP. The result is a great-tasting, fizzy drink that aids in sleep.

    Will It Help You Get Better Sleep?
    Short answer: Maybe. Magnesium can help activate neurotransmitters that aid in relaxing your body for a good night’s rest. Additionally, some research has shown that magnesium may help reduce insomnia in older adults. When it comes to using a magnesium supplement for your own Sleepy Girl Mocktail, make sure you’re choosing the right kind. There are different types of magnesium, which have different side effects. Magnesium glycinate can aid in sleep, whereas magnesium oxide is used as a stool softener, so it’s best to opt for magnesium glycinate if your goal is better sleep. 
    Tart cherries contain two sleep-inducing components: tryptophan and melatonin. Tryptophan is an amino acid that helps the body produce the hormone melatonin, and melatonin is secreted in the body when it is time to transition to sleep. Additionally, tryptophan enables the production of serotonin, which allows us to relax. Bottom line: Cherry juice is a great choice for a nightcap.
    While OLIPOP doesn’t have any additional benefits for sleep, it does include a great nutrient profile with nine grams of prebiotic fiber, making it a notable choice for digestive health. It also comes in a ton of yummy flavors and adds a little fizz and fun to the mocktail.

    Final Thoughts 
    There are a few things to keep in mind before implementing the Sleepy Girl Mocktail into your regular nighttime routine. As with all health and wellness trends, it is not one-size-fits-all. What works for some may not work for everyone. And if you do struggle with trouble sleeping, please consult your physician before beginning any supplements. 
    From a health standpoint, there’s certainly nothing wrong with combining the three ingredients for an evening drink, especially since there is research to back up its sleep-inducing benefits. That said, 8 oz. of tart cherry juice contains a large amount of sugar, so choose a juice that is pure tart cherry juice and be mindful of how much you pour into your glass. To avoid having a sugar spike before bed, consider drinking the mocktail 1-2 hours prior to falling asleep. This will also help prevent having to get up to use the bathroom while you’re getting those much-desired Zzzs.

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