Raphael Stevens

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    9 Affirmations To Tell Yourself if You Are Stuck in a Rut

    You probably have tried-and-true affirmations for gratitude or confidence, but what about when you’re feeling unmotivated, bored, or just plain blah? Maybe it’s the changing of the seasons, watching the news on repeat, or not feeling motivated like you used to. We’ve all had the “meh” feeling linger for too long and we’ve all struggled to get out of it. Feeling stuck in a rut is when you’re no longer eager to do your work, fill your social calendar, or do anything extra to stimulate your life. But the good news is that it’s a completely normal phase to go through. 
    Let’s be real: Feeling stuck in a rut is not exactly enjoyable. When we look back on our best moments in life, they often involve accomplishing a goal, being surrounded by loved ones, or maybe laying on a tropical beach (my personal favorite). But sometimes, our next great idea comes to us when we feel stuck, and maybe we occasionally need those lackluster days in order to have new and exciting ones. So if you are stuck in a rut right now, you’re not alone. Below are nine affirmations to repeat to yourself to help you get through it. 

    1. “I am not alone.”  
    When you’re feeling stuck, it’s easy to spiral into what I like to call the “what if” thoughts. What if my friends don’t like me? What if I’m not doing a good enough job at work? What if there’s something wrong with me? While these thoughts are often irrational and leave us feeling worse than before, it’s common to have them. To work through them, talk to someone about it: a close friend, family member, or your therapist. You are your own worst critic, and talking to someone can help you gain perspective and realize that you’re not alone in your fears, even if it may feel like it.

    2. “Emotions are temporary.” 
    I have a 24-hour rule: If I am upset about something, I wait 24 hours before making any decisions about the situation. About 75% of the time, my mindset changes. In other words, while emotions can help us understand what’s right for us in our relationships, jobs, and many other aspects of our lives, if you’re feeling upset, irritated, bored, or annoyed, also know that these feelings don’t last forever, which is why we shouldn’t quit our jobs just because we had one bad day at work and why we won’t feel stuck in a rut forever. Listen and honor the emotions that come up during this time, but remember all emotions are likely to change. 

    3. “What is my body telling me?” 
    If you feel overly exhausted or unmotivated and aren’t able to stick to your routine, that’s OK. While some days, we push through and are grateful we went to a workout, other days, our bodies are telling us to stay home, binge some Netflix, and unplug. Both cues are equally important. Just like your body tells you when it’s hungry, the body also tells you what it needs to feel unstuck, more joyful, or motivated. Maybe pushing through to that workout class will make you feel great or maybe taking a few days off to rest and recharge will make you feel restored. Bottom line: When we tune in to our bodies, we can give them the support they need to be resilient.

    4. “It’s OK to rest.” 
    Society tells us that unless we’re waking up at 6 a.m. every day and squeezing in a five-step skincare routine and hour-long workout before heading to the office, we’re not being productive or accomplished. And while I am all for a morning routine, not every day will be the same. Some days, we need to rest and, most importantly, not feel guilty about it when we do. Rest days are just as necessary as the days we pack our schedules with work, exercise, and happy hours. Our bodies and brains can’t function properly unless we allow them to recharge. 

    5. “This too shall pass.”
    Now for my favorite affirmation on this list and one that I repeat to myself often. When you are going through a difficult time, it may feel like it’ll never end. It’s important to remind yourself that whatever you are currently facing is temporary and you’ll get through it. This affirmation reminds us that whatever you’re going through will not last forever. Seasons change, people change, and careers change—you won’t be stuck in a rut forever. After every low, there’s always a high.

    6. “I am enough.” 
    Every now and then, we could all use a reminder to appreciate who we are, just as we are today. It’s easy to fall into the comparison game or think about how you’re not where you thought you’d be in your career, relationships, or financial situation—so much so that you may even be at risk of putting yourself into a rut because you feel like a failure compared to influencers on Instagram or even the goals you set for yourself years ago. Instead, celebrate your successes, no matter how small. Be true to yourself and the version of yourself you aspire to be. And while you’re at it, throw out any old timelines and expectations you’ve held yourself to. You won’t be needing them anymore. 

    7. “I let go of what no longer serves me.” 
    Going through a meh phase may feel unproductive, but it can be a great time for self-reflection. Take some time to journal or think about all the different areas of your life. What is making you the happiest? What is dragging you down? If something or someone is draining your energy, it’s time to let it go. It may not be easy, but you will feel lighter and create space for renewed energy. Feeling unmotivated or stuck in a rut is never a sign there’s something wrong with you but something wrong with what’s going on around you—maybe you’re feeling burned out because of inner pressure or maybe your friendships are toxic instead of fulfilling. Use this time as a way to better understand what to let go of in order to naturally allow yourself to come out of a rut.

    8. “I am the narrator of my own life story.”
    Every day you wake up, you choose whether or not to snooze, what to wear, and how you’ll move your body. While these decisions may seem small, they make up your whole life. You are in charge of your life and you have the power to decide your daily outlook. That means you can also choose to stop feeling stuck in a rut or at least adopt a different mindset. Look at the positive side of things and set goals, and before you know it, you’ll start feeling better.

    9. “I choose progress over perfection.”
    Some would say I’m a perfectionist—I’m a Capricorn and a Type Three enneagram after all. Although I struggle to let go of perfectionism, I have learned that when I do, life becomes a lot easier. Not every day will be as productive or positive as the next, and that is OK. Choosing progress over perfection can be as easy as showing up to the workout class even though you fear not getting all the movements down. As long as we are trying to better ourselves, we can move forward despite the meh days.

    50 Positive Affirmations That Will Change Your Life More

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    6 of Sheikha Latifah’s best equestrian moments

    Lifestyle

    by Sarah Joseph
    1 minute ago

    It’s no secret the UAE royals have an affinity for horses and Her Highness Sheikha Latifah Al Maktoum is no exemption.
    As the niece of Sheikh Mohammed bin Rashid Al Maktoum, Vice President and Prime Minister of the United Arab Emirates and Ruler of Dubai, Sheikha Latifah has been raised with a passion for horses. So much so, that she has carved herself a successful career in the equestrian space.
    From showjumping to polo, this royal has spearheaded sports for women in the UAE. As a three-time UAE national champion and Olympic-level show jumper, sports has always been at the forefront of her career.
    To champion all her sporting equestrian moments, Emirates Woman has curated a list of all her most inspiring moments surrounding horses.
    A powerful Emirates Woman cover star

    For September’s – The Power Issue, Sheikha Latifah shared what it takes to keep her mind in champion mode. Shot at the Sharjah Equestrian & Racing Club, our cover star is seen in her truest form as she’s captured focusing on a passion, that she’s most proud of.
    Sharing a touching story with her horse Fattaan

    Sheikha Latifah shared a heartfelt post expressing how she felt towards her five-year-old horse Fattaan. She touched upon details of how he’s improved over time despite not completing a show that season. In the caption of the post, she said, “Give the horses the time they need and they will tell you when they are ready.” Her empathy and connection with horses can clearly be depicted through the post.
    Tasting success at the nation’s cup

    With hours of rigorous training and persistence, this royal rider participated in a showjumping event in February 2019 at the UAE Equestrian and Racing Federation. As a true leader, she shared a post thanking the entire team for their support and commitment to making this event a success including the Saudi Arabian Olympic showjumper, Ramzy Al Duhami, who was also her trainer.
    Making history at the Beijing Olympics 2008

    Making history for women in the region, Sheikha Latifah took sports representation to new heights in 2008 when she became the first woman to represent the United Arab Emirates at the Olympics. With it being the highlight of her career at only 22 years old, she trained hard to make a mark in the competition. Having started showjumping at a high level only one year prior to the competition, she surely made the UAE proud.
    Her first international competition

    With an upward career trajectory since then, this royal has proved that no challenge is hard enough for her. In 2006, she made it to the international stage at the Asian Games with participants from all around the globe. Held in Qatar, she participated as a member of the UAE team, taking her passion for endurance racing to a global level. Without any expectations, she brought back the bronze medal, and return to the UAE with a token of her hard work. Without limiting herself to just one Asian Games event, she made it to four later on.
    Her first taste of success

    Back in 2003, Sheikh Latifah got her first taste of triumph at the UAE Showjumping Championship when she was only 18 years old on a national level.
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Supplied More

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    This royal just became the first Qatari female to climb Mount Everest

    Lifestyle

    by Sarah Joseph
    1 minute ago

    Her Highness Sheikha Asma Al Thani of the Qatari royal family has just made history.
    On May 27, 2022, Sheikha Asma became the first Qatari woman to scale the world’s highest mountain, Mount Everest.
    Sharing the moment she made history on Instagram, Sheikha Asma encouraged everyone to “dream big” and to not give up.
    “Don’t be shy to dream big,” she captioned the post. “Once you do, you have a commitment to do everything you can to make it happen.
    “It has taught me that no matter the struggle, what you want and how much you want it matters.”

    The Mount Everest expedition was made as a part of a huge Al Rihla – or journey – ahead of the FIFA 2022 World Cup, set to take place in Qatar, making it the first Arab nation to host the sporting event.
    Sheikha Asma is no stranger to adventure. As a trailblazer in the world of sport, the royal has previously scaled several peaks including Mount Aconcagua in South America which stands at 6,959 metres above sea level and Mount Kilimanjaro in Africa which reaches 5,895 metres.
    By breaking the mould, she continues to be an advocate of female empowerment in the region.
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Supplied & Feature image: Instagram @atalthani More

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    In pics: The best moments from the Queen’s Platinum Jubilee celebrations

    Lifestyle

    by Olivia Morris
    1 minute ago

    Her Majesty Queen Elizabeth II has reached an incredible milestone, becoming the first British monarch in history to celebrate a Platinum Jubilee.
    To mark the history-making anniversary, a four-day celebration took place in the United Kingdom which included Trooping the Colour, a huge concert outside Buckingham Palace, a pageant, a thanksgiving service and much more.
    The Queen herself, despite suffering mobility issues as of late, made several appearances during the celebrations including during Trooping the Colour where she wore a stunning pale blue ensemble; leading the lighting of the Principal Platinum Jubilee Beacon from Windsor Castle; an endearing skit with British icon Paddington Bear; and she made a surprise appearance on the Buckingham Palace balcony during the pageant in a striking bright green ensemble.
    Other members of the British royal family also made multiple public appearances this weekend including Prince Charles and Camilla, Duchess of Cornwall, the Duke and Duchess of Cambridge, the Duke and Duchess of Sussex, Princess Anne and more.

    As the celebrations came to a close on Sunday, June 5, 2022, the Queen issued a heartwarming statement sharing her gratitude as people celebrated her reign as monarch the globe over.
    “When it comes to how to mark 70 years as your Queen, there is no guidebook to follow. It really is a first,” she said. “But I have been humbled and deeply touched that so many people have taken to the streets to celebrate my Platinum Jubilee.
    “While I may not have attended every event in person, my heart has been with you all; and I remain committed to serving you to the best of my ability, supported by my family.”
    She went on to say how she has been “inspired by the kindness, joy and kinship” displayed during the celebrations, adding that she hopes “this renewed sense of togetherness will be felt for many years to come”.
    “I thank you most sincerely for your good wishes and for the part you have all played in these happy celebrations,” she concluded.
    Take a look at some of the highlight moments from the Platinum Jubilee celebrations over the weekend.

    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Getty/Instagram  More

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    28 Sheikh Hamdan-approved restaurants in Dubai you need to try

    When it comes to knowing the best restaurants to dine at in Dubai, the emirate’s Crown Prince always knows best.
    From sophisticated alfresco havens to all the authentic food choices, His Highness Sheikh Hamdan bin Mohammed bin Rashid Al Maktoum is regularly seen dining out at some of the best F&B concepts Dubai has to offer.
    If you’re in need of some inspo on where to dine next, Emirates Woman has curated a list of all the sophisticated restaurants that have received Sheikh Hamdan’s stamp of approval.
    La Maison Ani

    On one of his most recent foodie outings, Sheikh Hamdan paid a visit to a brand new concept by Chef Izu Ani and Evgeny Kuzin. Fazza stopped by La Maison Ani at the end of May 2022 just weeks after it officially opened.  The restaurant’s team described it as an “honour” to welcome the Crown Prince, sharing a photo from his visit. “It was a complete honour and privilege to host The Crown Prince @faz3 at La Maison Ani by Chef Izu,” they said. “The first of many visits we hope.”
    SUSHISAMBA

    This restaurant is already a household name in London and Las Vegas. Having arrived in Dubai late last year, SUSHISAMBA has already made its mark on the emirate. So much so, Sheikh Hamdan thought it fit to host one of his most famous friends at the restaurant on his recent visit to Dubai. The emirate’s Crown Prince was seen visiting the hotspot with famous footballer Cristiano Ronaldo. In late January, the pair enjoyed lunch together with some of their entourage. We’re definitely adding this new hotspot to our list of must-trys.
    11 Woodfire

    For one of the first outings in 2022, Sheikh Hamdan visited this new concept – the brainchild of chef Akmal Anuar and Ahmass Fakahany, CEO and Founder of Atelier House Hospitality – which opened later last year. Located in a villa on Jumeirah Beach Road, 11 Woodfire opened in November 2021. Sharing the news of the Crown Prince’s visit to 11 Woodfire with a photograph, the restaurant said it was an “honour” to host him.
    Urla

    This picturesque new restaurant brings a piece of Aegean paradise to the heart of Dubai. Situated at the Address Downtown Dubai, Sheikh Hamdan was spotted there in January 2022. This outdoor venue perfectly captures views of the Burj Khalifa and the Dubai Fountains which were captured in Sheikh Hamdan’s story. From fresh seafood to a plethora of must-try dishes, these delectable mezes are sure to be savoured with your loved ones as Dubai’s Crown prince did.
    Gohan

    Gohan, the new Japanese speakeasy by the team at La Cantine du Faubourg is one of the latest hotspots to visit. The space is quite intimate being able to seat no more than 30 diners at a time and Fazza gave his stamp of approval in late 2021. While the restaurant may have been a well-kept secret previously, now that Fazza has paid a visit the word about Gohan is well and truly out.
    For more information visit lacantine.ae
    The Arts Club

    This sophisticated private members-only club is situated in the heart of DIFC. Having welcomed Sheikh Hamdan last year, this ultra-luxe venue was honoured to have him and even posted a picture on their feed. The Crown Prince enjoyed a hearty meal at Rōhen.
    For more information visit theartsclub.ae.
    Mimi Kakushi

    Known for their cosy interiors and ultra-luxe décor, this restaurant is a must-visit with all the Japanese classics under one roof. On the UAE’s 50th National Day, Sheikh Hamdan paid a visit and was so impressed by hospitality and service as he celebrated the country’s birthday.
    For more information visit mimikakushi.ae
    Roka

    Sheikh Hamdan’s a fan, and so are we. This contemporary Japanese restaurant opened back in 2020 and Sheikh Hamdan was one of the first to visit post-lockdown. Known for its contemporary Japanese robatayaki cuisine and sushi, this restaurant has become a firm favourite on the Dubai dining scene.
    Twiggy by La Cantine

    The Crown Prince of Dubai stopped by this incredible venue late last year and no doubt enjoyed the impeccable views that Twiggy has to offer. At the time, Sheikh Hamdan shared a series of images on his Instagram story of some of the exquisite cuisine he was enjoying. Twiggy by La Cantine opened at the beginning of 2021 and it’s safe to say it has been the go-to hotspot for Mediterranean dining in Dubai.
    Ammos

    Bringing the charm of Greek cuisine to Dubai, this restaurant provides an unforgettable experience with authentic Mediterranean hospitality offering culinary textures and aromas to your plate. Located in Rixos Premium Dubai, JBR, Fazza has previously been spotted dining there.
    Sal at the Burj Al Arab

    In mid-December 2020, the Crown Prince of Dubai was pictured at Sal at the Burj Al Arab. This restaurant opened its doors back in September 2020 and has been a popular destination for restaurant-goers ever since. It offers guests endless ocean views with seamless service and a sophisticated menu. Described as “barefoot luxury meets Southern European culinary excellence”, the restaurant also comes fully equipped with a 100-metre infinity pool to relax at after a delightful meal.
    Caviar Kaspia

    Fresh from the hustle and bustle of Paris, Caviar Kaspia opened its first venue outside the French capital in Dubai late last year. One of the first people to visit was the Crown Prince of Dubai. A photo of Fazza’s visit was posted to the restaurant’s Instagram page, where His Highness was seen posing with a Matryoshka Doll, which is a signature to the restaurant and is known to hold caviar.
    The MAINE Land Brasserie

    Sheikh Hamdan and his entourage visited this luxe steakhouse located in the ME by Melia Hotel in Business Bay at the beginning of 2021. It’s the third restaurant in Dubai by restauranteur Joey Ghazal and has become a firm favourite on the Dubai dining scene.
    Avli by Tashas

    Having opened just over three years ago in January 2019, Sheikh Hamdan is a frequent visitor to Avli by tashas in DIFC. The restaurant captures the essence of Greek cuisine combined with a chic and sophisticated space reminiscent of the Mediterranean.
    Gaia

    Loved by Sheikh Hamdan, Gaia is the brainchild of Chef Izu. The restaurant encompasses the Greek Goddess of Earth, the mother of the sun, the mountains and the sea and is the inspiration for each exquisite Mediterranean dish. In January 2019, the Crown Prince of Dubai and his father, the Ruler of Dubai, were spotted dining at the Grecian-inspired restaurant. But even before that, Sheikh Hamdan gave Gaia his seal of approval back just five days after it opened in October 2018. After his visit, Chef Izu posted a cheeky picture with the Dubai royal, as he sported a wide grin.
    For more information visit gaia-restaurants.com
    Il Borro

    This high-class Tuscan Bistro welcomed the Crown Prince of Dubai along with his team, with authentic cuisine and dishes that are made with ingredients that are freshly imported for a bespoke Italian experience. In 2021, it was one of the first outings Sheikh Hamdan made following the announcement he has become a father to twins, Rashid and Sheikha.
    Carine

    While continuing to extend his support to several homegrown restaurants in the UAE, Sheikh Hamdan has been a long-time fan of Chef Izu, the brainchild behind two notable restaurants in the UAE. Seen posing in this snap with Chef Izu, Sheikh Hamdan paid a visit to Gaia’s sister restaurant Carine, located in Emirates Golf Club. At the time of his visit, the Dubai-based restauranteur said, “Always an honour and great pleasure to have HH Sheikh Hamdan with us at Carine.”
    For more information visit dubaigolf.com
    L’Atelier de Joël Robuchon

    Adding another high-end eatery to his list of restaurants with his stamp of approval is L’Atelier de Joël Robuchon. His Highness paid a visit to the eatery to the authentic French restaurant in June 2021, with a photo being shared by the DIFC-based restaurant on their official Instagram page. This establishment is famed for its celebrity clientele alongside its Michelin star cuisine which offers guests dishes including a crispy poached egg with caviar, truffle pizza and Dover sole à la plancha, all prepared in front of the guests.
    Gudee Pizza Café

    Known for their Afghani specialities, this eatery pushes beyond the borders of authentic cuisine in the heart of Dubai, with some of the most creative pizza combinations offered under one roof in the highly comforting atmosphere with a modern interpretation of the aforementioned cuisine with innovative desserts. Located at Gate Avenue mall level in DIFC, the Crown Prince’s uncle, Sheikh Saeed Al Maktoum, also known as Uncle Saeed on Instagram, is a regular at Gudees.
    BB Social Dining

    The homegrown concept serving Eastern cuisine has a compact space offering various cuisine options. Located in Gate village 8 DIFC, the atmosphere is both sophisticated and elegant.
    Alici

    After having spotted Sheikh Hamdan at this stunning seafood restaurant, he posed for a picture with the head of operations and also seemed to enjoy the restaurant’s freshly baked bread with one of the lighthouse salads on his visit.
    Somewhere

    This Mediterranean-inspired travel-themed café is extremely Instagrammable and is known for its topographic design. Located in Dubai Mall’s Fashion Avenue extension, the theme of the restaurant has certainly caught everyone’s attention.
    She Burger

    Are there any burger fans here? Then you would be happy to know that Fazza is a fan of this edgy urban burger chain. Open in Dar Wasl Mall, the burger place caters to chicken and beef lovers alike, and if you are vegetarian, then you should try She Burger’s ‘Krazy Kale’ or ‘Avo Salad’ salads.
    Taverna

    Located in the popular tourist spot of Souk Madinat Jumeirah, the Crown Prince of Dubai has previously made a visit to this quaint Greek restaurant. Taverna is located on the waterfront of Souk Madinat Jumeirah and embodies the true rustic charm of Greece with exposed wood, white walls and neutral tones used throughout the venue.
    Nammos

    A Mykonos favourite, Nammos Dubai offers incredible views of the Arabian Seam, as well as incredible cuisine.  the iconic Dubai Skyline – if you’re looking for a fun afternoon, this is the location. Sheikh Hamdan made a visit at this delicious eatery back in December 2019.
    Masti

    This popular spot first opened back in 2018 and one of the first to visit was Sheikh Hamdan. Located in the secluded area of La Mer, the Masti menu offers a reinterpretation of Indian cuisine, designed to share.
    CZN Burak

    This Turkish-Middle Eastern restaurant is the first Dubai-based establishment for Chef CZN Burak, who is hugely popular on social media with over 17 million followers and already has three popular restaurants in his home country of Turkey. In late 2020, he decided to crack the Dubai F&B space and within the first month of opening welcomed Sheikh Hamdan to his Downtown Dubai venue.
    Opso

    This uber-chic Mediterranean and Greek experience is inspired by modern and contemporary testes in a lively atmosphere. By bringing warm Emirati hospitality in a luxurious setting, the restaurant is definitely a hit amongst all its visitors. Fazza visited the restaurant in June 2019 and the team shared an image with the caption: “We are always blessed and honored to have HH Sheikh Hamdan Bin Mohammed Bin Rashid Al Maktoum dine with us.”
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Supplied More

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    Elevate Your Morning Routine With This Celebrity-Favorite Breakfast

    From cold-pressed juices to chia seed pudding to gluten-free almond butter toast, I’ve tried every breakfast under the sun. An hour after eating, I would find myself hungry again and counting the minutes until lunch or the meal wasn’t delicious enough to feel satisfying. That all changed when I discovered holistic nutritionist Kelly LeVeque while scrolling through Jennifer Garner’s Instagram account, and my morning routine never tasted or felt better. 
    Kelly works with celebrities like Jessica Alba, Jennifer Garner, and Emmy Rossum. She’s also the author of the best-selling book Body Love Every Day and the creator of the hunger-crushing Fab 4 Smoothie. In a 2018 Instagram post, Jennifer Garner swore by this morning concoction, writing that she’d had it every day since working with Kelly. Watching Jennifer’s superhuman athleticism in her recent TikTok video was enough to make me think, “I’ll have what she’s having.” So I decided to swap out my typical breakfast for the Fab 4 Smoothie. Read on to learn about how to make the nourishing drink and why it’s a healthier breakfast than a typical juice bar beverage.

    What is the Fab 4 Smoothie, and why is it so good for you?
    The Fab 4 Smoothie is as simple as it sounds. It’s made up of a formula of four key ingredients: fat, fiber, protein, and greens. What started as a breakfast experiment quickly became my go-to morning meal. On the days I had a Fab 4 Smoothie, I stayed full for hours and didn’t feel my stomach grumble until afternoon—a huge accomplishment for a girl who had a snack every day at 10 a.m. and lunch at 11 a.m. But what is the secret to the smoothie that keeps me full and gives Jennifer Garner the energy to crush a box jump workout? 
    It turns out, the Fab 4 ingredients that create the base of the smoothie help keep you satiated and stabilize blood sugar. Unlike extreme and calorie-restricted diets, Kelly LeVeque wants women to feel full and energized. Let’s dive into each of the four ingredients to explore why they are key to a balanced meal. 

    Fat
    People have been demonizing fats since the ‘90s, but over the past couple of years, the health community has recognized this macronutrient as one of the essential components to a healthy diet. Research shows that healthy fats (think: olive oil, avocado, nuts, seeds, fatty fish) may help reduce insulin resistance, making you less hungry. Fats also take longer to digest than protein or carbs, keeping you fuller for longer. A few fat sources Kelly suggested for the Fab 4 Smoothie are nut butters, avocado, and coconut oil. As a nut butter fanatic, I opt for unsweetened almond butter or peanut butter in my smoothies. 

    Fiber
    When it comes to superfoods, I don’t think fiber gets enough love. Not only does it provide bulk to help you stay full, but it also slows down carbohydrate digestion and sugar absorption. This prevents your blood sugar from spiking and crashing after you eat, staving off the dreaded afternoon slump. A few fiber sources Kelly suggested include flaxseeds, chia seeds, and psyllium husk, and she recommended aiming for at least 10 grams of fiber. My personal favorite is chia seeds because they add a nice texture to your drink.

    Protein
    If you’ve ever worked out at a commercial gym, you’ve probably seen jacked gym bros slamming post-workout protein shakes. While their weightlifting etiquette is subpar, they’re not totally wrong when it comes to protein. Along with helping you build strong muscles, protein assists in keeping midday sugar cravings at bay, making it easier to make healthy food choices. When it comes to getting protein in your smoothies, the key is to start with a protein powder you love.

    Greens
    Leafy greens are all the rage and for good reason. Veggies like kale and spinach are an amazing source of vitamins and minerals. For example, one cup of raw kale contains high levels of antioxidants and vitamins, like vitamins A, K, and C. These nutrients are essential to ensuring your body is functioning optimally. When it comes to the Fab 4 Smoothie, you can use any leafy green, but I typically go with spinach since it doesn’t impact the flavor of the smoothie.

    Optional additions:
    While the four key ingredients are the main components of the Fab 4 Smoothie, Kelly also recommended adding a one-fourth cup of fruit for a dash of sweetness and more fiber and antioxidants. I’ve also found that adding flavor boosters like cinnamon or lemon instantly makes your smoothie taste like a dessert without the added sugar. 

    Recipes to try the Fab 4 Smoothie for yourself
    There are an infinite number of combinations you can make using the Fab 4 formula. If you’re unsure where to start, give my favorite recipes below a try: 

    I Tried Jennifer Aniston’s Favorite Salad—Here Are My Thoughts More

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    Instagram post of a Saudi man allegedly offering to marry Amber Heard goes viral

    Lifestyle

    by Team Emirates Woman
    3 hours ago

    In the wake of Johnny Depp’s court victory against ex-wife Amber Heard, an Instagram post has gone viral of a Saudi man allegedly offering to marry the actress.
    The post was made by an Arab pop culture Instagram account with over two million followers with the username @q8_xp.
    The alleged voice note by a man from Saudi Arabia appears to have been leaked. The man is heard saying in Arabic he would marry her, also referring to her ex-husband Depp as “that old man”.
    “Amber… since all doors are closing on you, you have no one except me to take care of you,” he says in the apparent voice note. “I’ve noticed that some people hate and bully you, therefore, I decided to marry you.”
    He continues: “You are a blessing but people don’t appreciate that. I am better than that old man.”

    Since being posted by the account, the message has gone viral with over 240,000 views. However, it’s unclear how the post was leaked and if it’s even 100 per cent real. Regardless, it’s certainly given many some entertainment in the wake of the Johnny Depp vs Amber Heard trial.
    The Verdict
    After a seven-week court battle between Depp and heard, on Wednesday, June 1, 2022, the jury found Heard guilty of all three counts of defamation following the publishing of her Washington Post article.
    The judge ordered Heard to pay her ex-husband a total of $15 million in damages – $10 million in compensatory damages and $5 million in punitive damages.
    Meanwhile, Depp was found guilty of one count of defamation and has been ordered to pay $2 million in compensatory damages to his ex-wife.
    Depp sued Heard, his ex-wife, for $50 million over an op-ed she wrote back in 2018 for the Washington Post claiming she was a domestic abuse victim. The article did not directly name Depp as the individual, but it was implied given the timing of the story following the couple’s divorce. Depp claimed this cost him a number of high-profile roles in moves, thus affecting his income. Heard countersued her ex-husband, whom she was married to from 2015 to 2017, for $100 million for accusing her of making false allegations.
    Following the verdict, Depp issued a statement saying he was keen to start the next chapter of his life, also adding that the “truth never perishes”.
    Meanwhile, following the verdict, Heard shared her “disappointment” over the ruling saying she was “heartbroken”.
    According to the BBC, Heard plans to appeal the decision.
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Getty More

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    I Grilled Top Sleep Experts, and Their Hacks Gave Me the Best Sleep of My Life

    Looking back at my childhood, I can’t understand why I fought my mom on taking naps or going to bed at 8 p.m. Now, naps and getting solid Zzzs are luxuries I would do anything for (anyone else think naps should be implemented into the workday?). With a laundry list of “what-ifs” and to-dos circling my mind, counting sheep doesn’t stand a chance. Then there’s the having-to-pee-every-couple-of-hours scenario that disrupts my beauty sleep. If that sounds familiar, we’re not alone. According to the Casper-Gallup State of Sleep in America 2022 Report, about 84 million adults struggle to get quality shut-eye. 
    So how do we ensure a sound slumber for a bright-eyed, bushy-tailed morning? I consulted four sleep specialists to get to the bottom of it and they let me in on their tried-and-true sleep hacks. Here’s to the best sleep of our lives. 

    In this article

     
    What does the body need to fall asleep?
    When it comes to catching Zzzs, we may think there’s not much to it other than whether or not we get a good night’s rest. But what goes on internally when we sleep? “Sleep is a complex process of multiple pathways and neurotransmitters in the brain,” explained Dr. Valerie Cacho, MD, a board-certified internal medicine and sleep medicine physician, co-editor of Integrative Sleep Medicine, and founder of Sleephoria. “Simply put, we fall asleep when our brain waves slow down, our muscles relax, and we lose consciousness.” Sounds easy enough, right? It turns out, there are a lot of other factors at play to hit the sleep jackpot (I’m all in). 
    You’ve probably heard of the term “circadian rhythm” but don’t know exactly what it is. Otherwise known as our internal clock and the body’s 24-hour sleep and wake cycle, it plays a vital role in reaching deep sleep. “Not only does it signal us to let our bodies rest, but it also plays a role in our body temperature, heart rate, and hormone regulation,” said Tara Youngblood, CEO and cofounder of Sleepme and sleep coach for the Cincinnati Reds. “We want our circadian rhythm to stay consistent every day,” affirmed Dr. Whitney Roban, PhD, a sleep specialist and founder of Solve Our Sleep. “In doing so, we will have an easier time falling asleep, staying asleep, and waking up.”
    Bottom line: “When our circadian rhythm is working well, we’re likely to get restorative sleep and have energy during the day,” explained Morgan Adams, a holistic sleep coach for women and an accredited health coach with advanced certifications in sleep science. “When it’s not working well, you’re at more risk of developing insomnia and being extremely sleepy during the day.”

    What does “quality sleep” mean?
    I think it’s fair to say we all strive for optimal sleep and waking up on the right side of the bed in the morning, but what does that really look like? Sure, the National Sleep Foundation recommends seven to nine hours of sleep for adults, but the key to restful sleep isn’t one-size-fits-all. “While seven to nine hours is the highly prescribed amount of time to sleep each night, think of it as a ‘quality over quantity’ situation,” Youngblood said. “You could be in bed for eight hours but never fully hit your deep sleep stage, which will leave you feeling tired.”
    “Not everybody needs eight hours of sleep,” Adams agreed. In addition to getting the recommended number of hours for your age group, Adams listed other indicators of  quality rest: falling asleep within 30 minutes of getting into bed, having minimal nighttime awakenings, and falling asleep within 20 minutes if you do wake up. “A more subjective way to assess your sleep quality is to check in with how you feel in the morning and during the day,” Adams said. “Is your mood stable? Is your energy level high enough for you to perform at your job? Do you feel well physically? If so, chances are, you’re getting your own personal sleep requirement.”

    Why does getting enough sleep matter?
    There’s no denying that sleep is an essential part of the wellness equation and bears a lot of weight on our mental and physical health. “So many different processes happen while we sleep that keep us healthy (rest, recovery, repair, rejuvenation),” Roban said. “Your brain and body release toxins—which leads to stronger brain health and overall physical health—your body restores energy, the muscles and cells in your body repair and grow, and the information you learned from the day gets processed and stored from short-term memory to long-term memory.” Whether it’s a big presentation for work or running a marathon, getting adequate sleep the night before can make or break the outcome. And—as I can attest—the irritability, anxiety, and difficulty focusing after a night of tossing and turning is enough to make anyone want to cry.
    I hate to be the bearer of bad news, but lack of sleep can have long-term effects. “Our bodies need to rest, and when we are sleep deprived, we can have problems with our cognition, mental and cardiovascular health, ability to control our metabolism and weight, and even have a higher risk for cancer,” Cacho warned. On the other hand, when we have consistent nights of blissful sleep, Adams cited better brain function, improved emotional regulation, a healthy immune system and weight, and decreased risk of developing chronic diseases. 

    Expert hacks to get the best sleep of your life

    1. Establish a wind-down routine
    Whether you’re part of the WFH club or someone who tends to bring work home, it can be difficult to set boundaries and unplug, leaving your body to wonder when it’s time to start winding down for the night. “A consistent bedtime routine will signal to the brain and body that it is time for sleep,” Roban said. Adams agreed and advised carving out at least 30 minutes for your daily regimen. “During this time, choose activities that aren’t stimulating or involve bright light,” Adams stated. “Some ideas are reading, journaling, meditation, crafts, or chatting about your day with your partner.” Youngblood’s pre-bedtime go-tos are practicing yoga or listening to soft music, like jazz or classical, to relax, relieve stress, and unwind.

    2. Follow a consistent sleep schedule
    Just like any routine, our bodies get used to following a certain sleep pattern. “Our bodies thrive on consistency, and a consistent sleep schedule promotes healthy sleep,” Roban explained. Adams recommended waking up at the same time every morning, even on the weekends. “This helps keep your circadian rhythm strong, and you’re more likely to get sleepy around the same time each night,” she said. Yes, that means going to bed and waking up at approximately the same time every day (even when you have a long-overdue, epic GNO).

    3. Set a food and drink curfew 
    I hate to break it to you, but what you eat affects your sleep. Adams suggested curbing your intake of food and alcohol three to four hours before bed. “Alcohol can disrupt your sleep, especially that critical REM phase where emotional regulation happens,” she said. “Food too close to bedtime can signal wakefulness in the brain, which can interfere with your ability to fall asleep.” If your goal is to be in bed by 10 p.m., try having dinner ready no later than 6:30 p.m. to ensure you have enough time in between your meal and bedtime (meal prep FTW). 

    Roban’s rule of thumb is no caffeine after lunch and no heavy meals and alcohol close to bedtime. That’s right: Bidding adieu to your afternoon pick-me-up and favorite nightcap is the sacrifice we have to make for a good snooze. According to Roban, fatty and spicy foods are also a no-no before bed. We’ve all learned that the hard way. 

    4. Incorporate movement in your day  
    If you’re anything like me, you need to work out to relieve stress, feel balanced, and get a solid night’s rest. Aside from boosting your self-esteem and mental and physical health, Cacho explained that getting your body physically tired promotes quality sleep. According to the Sleep Foundation, moderate-to-vigorous exercise can increase sleep quality for adults by reducing the time it takes to fall asleep and decrease the amount of time they lie awake in bed during the night. 
    As for whether working out within hours before going to sleep is detrimental to your quality of sleep is up for debate. Like I said, there’s no one-size-fits-all approach to sleep. So exercise at the time of day (or night) and intensity that works best for you. Only you know what feels best for your body and sleep. 

    5. Keep your sleeping environment cool
    As someone who runs hot, this sleep hack is preaching to the choir (sorry to my boyfriend—I win). “Your core body temperate needs to cool down by a couple of degrees to fall and stay asleep,” Adams said. The optimal room temperature for healthy sleep? Youngblood suggested keeping your sleeping quarters between 65°F and 72°F. If the temperature is too hot or cold, it may affect the natural drop in your body’s internal temperature at night and cause you to have disrupted sleep. 
    To stay cool during the night, you might consider sleeping in breathable sheets, keeping a cool glass of water on your nightstand, and wearing lightweight cotton pajamas (if sleeping in your birthday suit feels the most comfortable, by all means!). 

    6. Get sunlight first thing in the morning 
    Vitamin D not only gives you that just-came-back-from-Hawaii glow, but it also does your sleep good. Cacho suggested soaking it in up to 30 minutes within an hour of waking up. “This is the signal our brains need to tell us to be awake and start the day,” she said. Getting morning sun exposure can be as simple as taking your coffee out on your balcony or your dog out for a walk around the neighborhood. “A 15-minute burst of natural light helps regulate key hormones, melatonin and cortisol, for the rest of the day into the evening,” Adams said. She suggested getting direct sunlight sans sunglasses, as it loses its effect when filtered. What’s more, exposure to sunlight is thought to increase the calming and mood-boosting hormone serotonin. I rest my case. 

    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.

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