Lifestyle

“Pandemic” or “Lockdown?” The former being Merriam-Webster’s “Word of the Year” for 2020, the latter being the top word for 2020 according to Collins Dictionary.

But in the middle of the the pandemic lockdown, the phrase many individuals became pretty familiar with was “Mental Health Awareness.”

Stress, anxiety, uncertainty - you name it, came crashing down all around us. Finding ways to manage all of those uncomfortable feelings was certainly top of mind. We’ve discussed in the past on how things like pets, art, or simply getting outdoors can help with mental health. But meditation is something many folks tried in 2020.‍

*RELATED We Asked 17 Miami Trainers How They Practice Mental Health‍

If you’re new to meditation or are experienced and looking to mix things up, Modern ŌM’s Mindful January Challenge is something we are recommending you give a chance.‍

*RELATED 5 Tips on How to Achieve True Emotional Gainz‍

The 31 days of mindful practices challenge from Modern ŌM will feature over 31 expert facilitators from around the world. The professionals, curated by Modern ŌM founder Myk Likhov, will give participants insight into mindfulness and is perfect for those looking to: 

• Get better at managing stress in an uncertain world
• Start a daily ritual of self-care that improves your quality of life
• Learn new tools that will help you access joy and ease more regularly
• Grow with a community that supports your personal transformation
• Help raise the planet's vibration, starting with yourself

If it wasn’t already apparent prior to 2019, 2020 made us all realize that being healthy isn’t just the physical, it's the mental as well.

For more information on the Modern ŌM Mindful January Challenge, visit https://www.modernom.co/products/january-challenge

2020 has done a number on us all mentally, and that includes Miami Heat legend Dwyane Wade, and A-list actress Gabrielle Union. The two have teamed up with Chase for a quick guided meditation session featuring wellness guru Logan Browning. The session was filmed live back on November 17th, but we have the replay for you to watch below.

Although we wish the session was filmed here in the 305, the Wades join Browning on a serene back patio overlooking what most likely is Los Angeles given the hills in the background.

Before the session begins, Dwyane opens up about his first experience with meditation in 2010 during the first year of the "Big 3." Wade shares that meditation was a helpful tool in blocking out the outside noise.

Enjoy the meditation session with Dwyane, Gabrielle, and Logan below, and remember to take care of you mind as well as your body.

*RELATED Meditation Tips for Beginners from Miami Meditation Experts

It’s the most wonderful time of year! December is finally here and over the next four weeks we are going to stay on track with our goals, support local businesses while still enjoying what the holidays have in store. Drink all the cocktails, eat all the delicious holiday cookies, and get ready to CRUSH our Holiday Hustle Challenge!

This challenge is all about keeping you up to date with local workouts, trying some new weekly rituals to carry over into the new year, and supporting local businesses. It’s easy to fall off a routine during this time of year but with this challenge you can have your christmas cookies and eat them too!

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The holiday season is here and everywhere we turn, temptation is there. There is sweet treats and peppermint mocha everything, not to mention the boozy get-togethers and the big dinners we embark on.

Below are five tips to keep yourself in check this holiday season while still making lasting memories and enjoying the delicious food that’s prepared.

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1. Eat in moderation.

The first holiday cookie always tastes better than the tenth. To make sure you eat the right amount, practice mindful eating techniques. Chew your food slowly, take smaller bites and enjoy the experience. Always remember to pace yourself and take a sip of water in between every bite.

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2. Eat your greens first.

We are aiming for the perfect plate this holiday season, so first thing is fill half of a small to medium size plate with your vegetables. Then fill a quarter of the plate with protein and the other quarter with carbs. Fewer calories and more fiber is the name of the game.

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3. Satisfy the craving.

Don't fight it, invite it. If you are craving a specific sweet treat, allow yourself to enjoy it. If there are sweets but you are craving it don’t eat it. Try to turn mindless eating into mindful choices.

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4. Limit your holiday plans.

Try to choose only a few get-togethers to attend that mean the most to you and schedule your workouts in advance around them to offset the drinking and eating. Creating memories with the most important people in your life are the top priority for the holiday season.

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5. Honor your body with movement.

Don’t punish your body with a workout over things that you ate. Mindset it key when coming out of the holidays and into the normal grind. Enjoy your holiday season with your family while keeping these tips in mind and then crush a nice sweat sesh after.

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Remember that the holidays are only once a year, so have fun. Use these tips to stay on track this year. Happy Holidays!

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Funky, funny fungi. No, we’re not talking about those kinds, though a recent study has shown that magic mushrooms in small doses might help with depression. We’re talking about the kind that you can safely ingest without psychedelic effects, but that are loaded with health benefits. 

We turned to Dr. Elizabeth Trattner, Doctor of Chinese and Integrative Medicine, and our go-to for all things health, who shared her mushroom mastery with us well as reasons why we should consider adding mushrooms to our health and beauty routine. 

“As we go into winter, cold and flu season and another possible lockdown, one of the best botanicals are the fungus among us. Mushrooms pack a punch for so many reasons. Medicinal mushrooms are a source of many beneficial phytonutrients, minerals, and vitamins in Western countries," says Trattner. 

“In recent years they have become extremely popular in the West, so much that now coffee like drinks are made from them and other food and beverage products. They have tremendous efficacy treating diseases while not conflicting with western medicine protocols. Mushrooms have been used in Chinese Medicine for thousands of years before they became popular here. Mushrooms are also prized for their longevity giving properties," Trattner continued.

There are many different types of mushrooms and to find out more about each individual type, check out Dr. Trattner’s post, which breaks them all down. Keep reading for our mushroom must-haves. 

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Further Food Vanilla Collagen Peptides Plus Beauty Mushrooms - Drop a scoop in your coffee, tea or even into your recipes while cooking to give yourself a boost of beauty and health. Collagen may help strengthen hair, nails, bones, joints and improve gut health, and Tremella mushroom which is loaded with Vitamin D and antioxidants helps nourish skin, brighten complexion and deeply hydrate skin from the inside out. Use code DRELIZ for 15% your order. $29.99, Furtherfood.com, @furtherfood 

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‍MUD\WTR, We are self-confessed espresso addicts, but we were willing to swap out of daily coffee beans to try this coffee alternative. While we will admit to being a bit skeptical at first, it was love at first sip. MUD\WTR has 1/7th the caffeine of coffee, yet provides natural energy, focus without the jitters and as for the taste it’s heavenly. The blend of Cacao with Masala Chai,  Turmeric Sea Salt Cinnamon along with four different mushrooms including Lions Mane, Chaga, Reishi, and Cordyceps, brilliantly mixes to deliver a cup of chai with hints of chocolate and cinnamon. And added bonus, the packaging is really smart, and we’re a sucker for that. The 30-day starter kit comes with a 30-serving tin, USB rechargeable frother, free guidebook, free sample of MUD\WTR dairy-free creamer, free stickers. $40.00, https://mudwtr.com/, @drinkmudwtr

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We all (should) know by now that keeping our bodies hydrated is essential, but if you’re struggling to get in your ounces, try adding in  BareOrganics Energy Superfood Water Enhancer. This unique blend includes Organic Cordyceps Mushroom along with other adaptogens like Organic Ashwagandha, Organic Maca, Organic Siberian Ginseng, combined with a proprietary green boost bend of Organic Japanese Matcha, Organic Green Bean Coffee Extract and more. $4.99 / 5 pack, https://bareorganics.com, @bareorganicssuperfoods‍

Mushroom scented cologne? Yup! It exists and it's shockingly delightful. Demeter, the scent makers that have a library of more than 300 different fragrances inspired by everyday objects and experiences, delivers a fragrance that is earthy yet sweet, and we’re into it. $2.40 - $24.00, https://demeterfragrance.com, @demeterceo 

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No need to worry about smelling like a funky fungus when using Each & Every Geranium & Snow Mushroom Natural Deodorant, a natural, aluminum and baking soda-free (also free of all other ingredients that can harm the body) deodorant that is infused with Snow Mushroom extract, which works to keep underarm skin nurtured. This unisex scent marries sweet and floral top notes with warm, woody base notes to create a fresh herbaceous scent. $15.00, EachandEvery.com, @eachandevery

Mixing things up in the gym is often easier said than done. And now that things have more of a virtual twist to them, motivation is even more of a factor.

New workouts led by inspiring instructors are at a premium, and we have one for you today. Rilde Leon is a Miami fitness instructor that can be found all over town including Equinox, not to mention streaming live on platforms like Echelon. Leon has hosted several STAY FIT 305 virtual workouts and we can't wait to have him back for more.

Try this 45-minute HIIT workout from one of Leon's latest classes.

Follow the pattern below for each round:

• One minute per exercise (three minutes of work) ⁃ 30-second rest.
• Three-minute AMRAP with 10 reps per movement ⁃ 30 second rest.

• Round 1: Low Squat Jacks, Burpees, Air Jacks
• Round 2: Low Squat Fall Forward, High Jumps (B-Ball Shot), Donkey Kicks
• Round 3: Skaters, Pogo Hops Single Leg, Push-ups
• Round 4: Lunge Hops, Mountain Climbers, Plank Jack Tucks
• Round 5: 180° Squat Jumps, High Knees, Down Dog Military Push-ups

Virtual training continues to dominate fitness in 2020. Not only is it a convenient option, allowing you to join any time and anywhere, but it offers variety and allows you to stay connected with your local studio and find motivation from new trainers. Here are three apps offering different options for virtual training.

1. Mindbody Flex

Bring your favorite classes into your living room and find workouts to fit the space and equipment you have at home. Mindbody has a new membership that offers 10 virtual classes per month for $59. Tapping into the wide variety of studios that are already on the platform, this recurring membership allows you to attend classes from participating studios around the world. If you hop on the waitlist for this new membership now, you can get two weeks free.

2. FlexIt

FlexIt has a network of trainers and fitness experts ready to provide you with personalized, one-on-one sessions using the equipment you have available. Prior to your first workout, FlexIt offers free consultations where you can submit your fitness goals, injuries or limitations, and the equipment you have available to find the best trainer for you. You can also use the app to visit local participating gyms and fitness studios and only pay for the time you are there.

RELATED 6 Local Trainers Share Their Thoughts on Teaching Virtually

3. Motify

Tap into a library of virtual workout classes with Motify. There are programs to suit everyone's skill level and preference, with trainers hosting one-on-one sessions including unique offerings like stretching, meditation, and pre-and post-natal specialization. There are also nutritionists available to offer guidance and help you reach your health goals. Subscriptions to Motify start at $9.99 per month.

Download one of these apps and start training today!

Who remembers the childhood game, Red Light, Green Light, Go? When it comes to blue light, however, it would be a no. Most of us know that we should be protecting ourselves from UVA/UVB rays which have been proven to contribute to skin cancer, but there is a lesser-known ultraviolet light, blue light, that can have detrimental effects on your body and we are all being exposed, now more than ever.

Blue light is the light that emits from our devices - computer screens, phones, tablets, even energy-efficient light bulbs - and it can have negative effects on our vision, skin, moods, sleep, hormones, and weight.

Blue light is stimulating, which can be helpful during waking hours, however, when over exposed, especially after sundown, it throws off our circadian rhythm as it fools our brain into thinking that it’s still daylight. This messes with our melatonin production and leads to restless sleep, which affects our bodies in more ways than one. Additionally all that screen time causes our eyes to strain and even damage our skin. So even if you’re working from home, apply your sunscreen.

So how do you battle blue light? We found six products for the job.

Protect Your Eyes

When you’re in front of a screen protect your eyes with Barner Blue Light Blocking glasses that have lenses with a coating specially developed for people who spend a lot of time indoors and are exposed to the blue-violet and LED light of digital devices. These super stylish glasses, with high quality, organic CR39 lenses block 40% of the blue light on the 430-450nm spectrum and 100% of the blue light at 410nm, are one of our top picks. $72.00, https://barnerbrand.com, and on Instagram (@barnerbrand).

While we personally won’t sit down in front of our computer without Blue Light blocking glasses, if you don’t feel like rocking the “four-eyes” look, there are a number of vitamins to enhance your eye health. Radio Foresight is a proprietary blend of nootropics and vitamins crafted to not only protect your eyes from blue light but also boost your energy levels, concentration, alertness, cognitive function and focus. Improving mental clarity while helping to keep your eyesight and mind sharp as a tack, we’re here for that! $59.99, https://turnonyourradio.com, and on Instagram (@turnonyourradio).

For those with children, their little eyes are seeing an abundance of blue light thanks to virtual school and increased screen time during the pandemic. Thankfully, Viteyes.com recently released a version of their popular Blue Light Defender+ for children, Blue Light Defender Kids, which contains Lutein & Zeaxanthin to naturally filter blue light and AstaReal® astaxanthin to combat tired eyes. These berry soft chews are for ages 4 and older. $21.95, https://www.viteyes.com, and on Instagram (@viteyes).

Protect Your Skin

If applying daily sunscreen is not already part of your daily skincare routine, your Florida card should be revoked. What might surprise you is that even if you’re working from home and inside most of the day, you still need protection. Sun can filter through windows and now you know that blue light can damage your skin you’re going to want to apply daily.

We discovered a simple solution to add in SPF and block blue light in Coola Full Spectrum 360° Sun Silk Drops Organic Face Sunscreen SPF 30. A few drops of this organic sun silk can be added to your favorite moisturizer or foundation, or use on its own and allow the proprietary blend of antioxidants and specially harvested plant-cell cultures to help lessen your exposure. $46.00, https://coola.com, and on Instagram (@coola).

Another skin protector that we recommend is The Better Skin Co.'s Super Shield Anti-Pollution Serum, a liquid defense system, which is designed to fight this and other silent aggressors while nourishing the skin with ingredients like Turmeric, Eggplant, Aloe, Henna, and Pearl Powder. $38.00, TheBetterskinCo.com, and Amazon.com. Follow on Instagram (@betterskinco).

You can battle skin-damaging wavelengths by applying makeup with SPF, like Bobbi Brown Skin Long-Wear Fluid Powder Foundation SPF 20. This liquid-to-powder foundation reveals a soft-matte finish. We especially love this SPF formula as it not only offers sun and blue light protection (though we still recommend wearing sunscreen), but it is also sweat resistant, transfer-resistant, and non-acnegenic aka won’t contribute to maskne. $40.00, https://www.bobbibrowncosmetics.com, and on Instagram (@bobbibrown).

The food you eatbefore and after exercising is crucial to get the most out of your workouts,and to stay on track with your fitness goals. Pre-workout: You’re fueling yourbody up. You need to prep it for the physical stress you’re about to put itthrough. Post-workout: You need to replenish your body so it can recover andrebuild from the workout you just crushed. 

Resilience CBD, a CBD brand designed specifically for athletes, has a growing library of healthy recipes that incorporate their CBD. Not only do they taste great, but they also add an extra anti-inflammatory boost that you may not be getting enough of otherwise. Below are a few great pre/post-workout recipes to get you started!

PRE-WORKOUT: Orange Honey CBD Overnight Oats

Unless you eat a few hours before working out, you should try to stick to something on the lighter side, that’s also high in carbs. Oats are especially great pre-workout food because they release slowly, keeping your energy levels high throughout your whole workout. The CBD oil is an awesome addition to keep you focused and feeling refreshed after. If you’re a morning gym-goer, this is perfect to grab on the go.

Ingredients: 

½ cup oats
½ cup preferred milk
1 mL Orange Rise CBD Oil
1 tsp raw honey
½ tbs peanut butter for an extra protein boost
1 or ½ banana

Instructions: 

Add oats, followed bythe wet ingredients into a bowl or glass. Stir lightly so the Oats arecompletely wet.

Store in your fridge overnight. Top with bananas and/or other fruit in the morning.

*Yields 1 largeserving* 

POST WORKOUT

Eating immediatelyafter a workout is a must. You need to restore your depleted glycogen levelsand load up with protein so you are able to recover and build muscle. 

Recipe: Strengthening CBD Smoothie

Smoothies are a quick, easy, and effective post-workout meal. This one is packed with protein and stabilizes your sugar levels, while the CBD works to fight inflammation. The greek yogurt also makes for a creamy, indulgent treat!

Ingredients: 

1-2 scoops vanilla protein powder
½ cup preferred milk
¼ cup chopped peaches
¼ cup mango
1 banana
1 mL Citron Zest or Orange Rise CBD Oil
1 tbsp hemp hearts
¾ cup plain or vanilla greek yogurt

Add ingredients to a blender, mix, and voilà!

*Yields 1 largesmoothie* 

Recipe: CBD Lemon Pepper Chicken Bowl

If you’re feeling something a little heavier than a smoothie, this easy meal provides an awesome source of recovery boosting nutrients that work with the CBD to promote muscle growth and healing, so you can go just as hard in the gym tomorrow.

Ingredients: 

1 chicken breast
¾ cup broccoli
¾ cup chopped zucchini
¾ cup chopped brussel sprouts
1 mL Citron Zest CBD Oil
1 tbs olive oil
¼ lemon
⅔ cup cooked quinoa
1 tsp salt, pepper, lemon pepper
1 tsb lemon juice

Instructions: 

1. Heat oil in a skillet over medium heat. Add chicken and sprinkle with salt and pepper to taste until cooked through, about 5-8 minutes
2. Set chicken aside. Cut half of your lemon into thinly sliced pieces.
3. Add veggies, CBD, and thinly sliced lemon to the pan. Stir and sprinkle lemon pepper, salt, and pepper.
4. Turn skillet to medium-low, add quinoa, the juice of the remaining lemon, and the chopped chicken.
5. Stir until fully mixed, and pour into a plate or dish.

*Yields 1 largeserving* 

Whether or not you’ve learned to smize through your mask or not, it’s time to highlight the feature that is most exposed when you’re covered up, your eyes. There are a multitude of ways to keep your lashes looking long and healthy such as mascara, false lashes, lash extensions, or a treatment known as a Lash Lift. The only service we’ve yet to explore is a Lash Lift so we sought out Miami’s premier lash experts, Lash Society Miami to help us give our lashes some love.

Nestled in The Roads (1110 SW 18th Ave), Lash Society Miami was founded by spa industry veteran, Melina Cespedes, who while living in Los Angeles went to a lashing seminar as a way to step outside the traditional spa industry services at the time. It was love at first lash and lashing became her therapy.

Cespedes moved to Miami five years ago to open Lash Society Miami, which offers the best “lash care” to those in-the-know including many of Miami’s TV news personalities, celebrities, and now you, our Stay Fit 305 readers.

Since we’ve already had our run with lash extensions, and while love them, can’t handle the maintenance, a Keratin Lash Lift and Tint, which in essence is a perm for your lashes, seemed to be the best fit. Cespedes explained the step-by-step process which includes cleaning your lashes and them gently tapping your bottom lashes down. Next, she gently adheres your top lashes to what is called a rod. Don’t be fooled, it’s a small silicone-like piece, not some kind of metal. Your lashes curl around it and then she applies a “perm” solution, followed by a keratin setting solution, which gives you the curl and the lift.

Next, she finishes with a tint in order to give you the darkest lashes. It's quick (we chatted the entire time so it really flew by) and a totally painless process with totally eye-opening, literally and figuratively, results. We were shocked to see the dramatic curl and lift.

The results last 8-12 weeks, which is the natural life cycle of the eyelash. You need to keep your lashes dry for 12-24 hours and the only other post-care is keeping lashes hydrated, with an eye area friendly oil like Castor or Coconut Oil. The treatment costs $120.

In addition to the Keratin Lash Lift and Tint, Lash Society Miami offers Lash Extensions and Eyebrow design. For more information on Lash Society Miami, visit http://www.lashsocietymiami.com and follow @lashsocietymiami on Instagram.

From a global pandemic, lockdowns, racial unrest, political turmoil, and our environment being ravaged, 2020 has been a doozy. While we all are doing our best to get through this historical year of hardships, trying to find a glimmer of hope in all the despair will not only help you get through your day but can help raise our collective vibration. In case you need a little (or a lot) of assistance in finding your inner peace, we found these products will help give you and your aura a boost of calm and quell stress and anxiety.

1. Skinesiology Auric Mist

Skinesiology’s entire line is dedicated to raising your vibe and offers an online quiz to help you find your personalized, mindful beauty products. Taking sight, smell, hearing, touch along with organic ingredients into consideration, this collection of face and body increases your energy and decreases stress. Auric Mist Bliss (others include Female Warrior, Blossom, and Peace of Mind) instantly boosted our mood and has become a part of our daily routine. @skinesiologyskincare

2. I’m Outside

Craving the outdoors, but the heat, humidity, and fear of catching Covid-19 keeping you in? Well, now you can get outside in an instant with I’m Outside, a mist that gives you the benefits of being in nature without having to leave the house. Infused with Tree Oil Phytoncides, which are linked to lowered stress and boosted immunity; Vitamin D3, which has helped elevate mood, increase immunity, and reduce inflammation; and Fulvic Acid, which has been linked to a healthy microbiome, free radical protection, and shields from indoor pollutants; along with Microalga, it’s like forest bathing in a bottle. This self-care mist for your face and body has a subtle blend of cypress, hinoki, spruce, Japanese mint, and pine that leaves you feeling calm and grounded. 

3. Mazz Hanna Clarity Mist

Align your aura, your face, and just about your entire life with this clear quartz crystal infused mist that combines a hydrating blend of organic aloe leaf juice with the calming scent of organic lavender. 

4. Bathing Muse Auric Cleansing Soul Bars

Instantly clean your aura while you're getting clean with these newly launched Auric Cleansing Soul bars. Created by Francesca Cruz, a Miami-based, award-winning journalist, who has studied with diverse spiritual practitioners during her travels around the world, has created these soul bars with a variety of organic ingredients including, potent herbs, oils, and flowers bars to clear your energy field. Depending on your spiritual needs there is Clean As a Whistle (Hex Remover) to remove negative energy, La Reina (also el Rey)  for love, lust, and attractions, and Mo’ Money Honey, for wealth, esteem and success. Just be sure not to share your bar with anyone else, protect yo’ self! @bathingmusesoulbars

5. Annie The Alchemist Protection Pouch

Annie Vazquesz, Miami’s Queen of Good Vibes, Reiki Certified, and founder of the award-winning blog, TheFashionPoet.com, launched her collection of T’s, crystals, candles, and other accessories to spread her wellness and positivity through energy-enhancing goods. This evil eye protection pouch is the perfect place to store everything from your makeup, essentials, or even your crystals. 

Bubba Sparks wrote a song about it (Ms. New Booty). GluteHouse created a workout just for it. While an extra set squats won’t hurt (well, maybe just a little) paying more attention to your derriere by way of your beauty routine is a simple way to keep your bum looking and feeling it’s best. We searched out some booty (and body) enhancing creams that will help enhance, smooth, and tighten

Miami Beach Bum Signature Bum + Body Cream

If you’ve ever stayed in your bikini or sweaty workout clothes too long chances are, you may have experienced bum bumps or blemishes. Miami Beach Bum’s soothing plant-based cream with aloe and oregano is designed to eliminate unwanted skin conditions folliculitis, acne, eczema, psoriasis, keratosis pilaris, and more. You can also check out Vanessa DeSilva for a Miami Beach Bum “Booty Facial,” which is just like it sounds, a facial for your booty. @themiamibeachbum

Soap & Glory Sit Tight 4-D

Developed to help stimulate skin around the thighs, hips, and bottom, it delivers slow-release microencapsulated ingredients that optimize while you sit, which is perfect while working from home. The combination of ingredients including Sweet Orange Oil help revitalize and tone skin and the fragrance blend of aromatic essential oils including Petitgrain, Lemongrass, Rosemary, Eucalyptus, Ylang Ylang, Elemi, Lime, and Palmarosa, will help to firm and smooth the appearance of stubborn problem areas.

NakedProof End Of The Line Stretch Mark Minimizing Lotion

If you have stretch marks, like 99.9999% of women, this Shea Butter and Pomegranate extract infused cream can help reduce their appearance by helping to stimulate natural elastin production and visibly reduce stretch marks. @avoninsider

H20+ Detox White Clay Body Butter

Infused with White Clay and a proprietary Detox Blend of plant extracts, this ultra-hydrating body butter will help revitalize and illuminate the skin while providing a healthy dose of hydration. @h2oplus

June Jacobs Intensive Age Defying Body Emulsion

Formulated with a powerful patented antioxidant blend of white, red, and green tea extracts combined with goji berry, pomegranate, and grape seed extracts, this body emulsion helps to neutralize free radicals, protect skin from environmental toxins and combat the visible signs of premature aging. @junejacobsspa

It's no secret that drinking coffee can affect energy levels, digestion, and even athletic performance. While these physical effects are generally fast-acting, coffee consumption also has some long-term effects on brain health. Different bodies of research have suggested coffee may even support memory function and lower neurodegenerative disorders, like dementia.

Coffee and brain health

In 2017, Boukje van Gelder and her colleagues reported on 676 elderly men they had studied over 10 years to see if coffee protected them from cognitive decline. They found men who drank coffee had less cognitive decline than those who didn't.

The greatest effect was seen in those who drank three cups of coffee a day. Those who drank more or less saw less dramatic effects.

In another 2009 study, Marjo Eskelinen and her colleagues reported on a group of people they had followed over 21 years to see if coffee helped cognition. They found coffee drinkers at midlife had a lower risk of dementia and Alzheimer's disease later in life, compared with those who drank no coffee or up to two cups per day. The lowest risk of dementia was found in people who drank three to five cups of coffee per day.

3 ways coffee supports the brain

There are a number of ways in which coffee might protect the brain. These are just a few:

1. Caffeine: Caffeine increases serotonin and acetylcholine, which may stimulate the brain and help stabilize the blood-brain barrier.
2. Polyphenols: Polyphenols in coffee may prevent tissue damage by free radicals, as well as brain blood vessel blockage.
3. Trigonelline: High concentrations of trigonelline are found in coffee beans, which may also activate antioxidants, thereby protecting brain blood vessels.

Is some coffee better than others?

Despite the benefits, not every substance in coffee is helpful. Unfiltered coffee contains natural oils called diterpenes, which increase LDL cholesterol levels. These can potentially result in a thickening and hardening of the walls of the arteries in the brain (though they do have some helpful anti-inflammatory properties).

Acrylamide, a chemical formed when coffee beans are roasted, can inhibit neurotransmission, destroy dopamine neurons, and increase oxidative stress. The amount of acrylamide in coffee can vary, but dark-roasted, fresh coffee beans generally have the lowest amount.

Bottom line.

Because there's a wide range of chemicals in coffee, researchers can't say definitively whether coffee can protect against dementia. However, there are more good effects than bad when consumed in moderation. Plus, it may have benefits later in life.

Two to four cups per day, or less than 400 mg/day is recommended, and drinking dark-roasted, freshly ground coffee beans may decrease unwanted chemicals.

This story was originally published on MindBodyGreen by Uma Naidoo, M.D. and can be found here.

It’s officially Hispanic Heritage month (September 15 - October 15) and to celebrate we’re spotlighting Latin-owned beauty and fashion brands, several of them based here in South Florida. From Cuba to Brazil, take a minute to discover these 6 brands, and remember to shop small businesses, they need our support more than ever.

Beauty

Bomba Curls

Created by Lulu Cordero, an Afro-Dominicana who believes that curls should be celebrated. This line of hair care products made with premium and organic super-ingredients is designed to not only enhance curls, but help hair grow. After suffering from severe traction alopecia, Lulu turned to tightly kept Dominican beauty secrets used by generations of women, to create a line inspired by the Dominica- style formulations and blends that suit the needs of natural coils and curls. @bombacurls

Beni Skin and & Body

Based in Miami, Beni Skin & Body Care is a nature-inspired skincare line created by esthetician Beni Díaz. Using natural ingredients found in her native island, Puerto Rico, such as coffee, papaya, and local herbs, the line is created for all skin types and is consciously crafted to help you shine from within. The Blueberry & Coffee Bean Exfoliating Cleanser with cocoa seed, coffee, green tea, cardamom, and papaya not only gently exfoliates, but is almost good enough to eat. @beniskin.care

Cuerpa

Dominican Founder Edwin Jimenez Casanova developed Cuerpa to be free from synthetic ingredients, parabens, phthalate, fillers, chemicals, animal testing, mineral oils, petroleum, and sodium laurel sulfate. Using the highest quality and responsibly sourced all-natural ingredients, Cuerpa is made in small batches and combines natural and organic, effective ingredients to create luxurious face and body products like face and body oils and polishes. Cuerpa helps you feel silky smooth from head to toe. @cuerpaofficial

Teadora Beauty

As a young girl Valeria Cole, harvested, dried and blended botanicals found in Brazil’s Rainforest to craft nourishing natural remedies from the Amazon. Today, she has created a sustainable beauty company that shares her ancestral beauty secrets in Teadora’s raw and organic skin and hair care line. Products range from Raw Açaí Pulp Scrub to Raw Coco-Mint Tonic, and what is most impressive is the brand's commitment to sustainability inclusion. Teadora is actively focused on fighting climate change through the preservation and restoration of the Amazon. @teadorabeauty

Fashion/Accessories

XIO

Created by Miami-based, Cuban-American, Latina entrepreneur and mom of 4, Ylette Luis, XIO by Ylette, is a carefully curated, monthly jewelry subscription box. With pieces inspired by Ylette’s love for all things fashion and astrology, XIO, which costs $60, delivers four to five distinctive pieces with the option to choose between sterling silver or gold-dipped subscriptions - both options are the same price. Plus, subscribers receive an exclusive discount of 20% off the entire XIO website to shop for individual pieces. The September box honors Hispanic Heritage Month and is titled "Encantadora- Bajo me Hechizo" which translated to "under my spell". @xio_byylette

Flor De Maria

Founded and designed by Peruvian TV host, style and beauty expert, and influencer, Flor De Maria Rivera, this line of high-end, handcrafted, and high-quality shoes is a result of Flor’s quest for shoes with quality, style, versatility, and comfort. Rather than adding her name to another brand, she studied at one of Italy’s top design schools, Arsutoria, as well as an entrepreneurship program at Stanford University before launching her own collection. If these shoes might sound familiar, Miami’s own fashion, style, and lifestyle maven, Kelly Saks, has a pair named for her. The Kelly, a hybrid design between a slingback pump and a strappy sandal. @flordemariacollection

Taking in Vitamin Sea is a way of life in South Florida, but are you giving your skin what it needs to protect and repair after time spent in the sand, surf, and sun? Boca-based, Facial Plastic Surgeon Dr. Jacob Steiger, M.D. of Steiger Facial Plastic Surgery explains that “by living in South Florida, you are subject to constant sun exposure which increases the risk of free radical formation.” Free radicals can cause damage to our DNA and ultimately cause signs of aging. Gasp! 

Thankfully we can turn to Vitamin C, a powerful antioxidant that when applied topically, can help reverse damage. “As an antioxidant, Vitamin C strengthens the skin from within by preventing the formation of free radicals (i.e. thymine dimers) which affect collagen structures and are a potential factor for causing cancer,” says Steiger.

If achieving a brighter skin appearance, increased hydration, and boosting your collagen production sounds like something you’d be interested in, then we suggest the following Vitamin C serums (and scrub) to help you reach your #skingoals. 

Steiger Skin Care Pure C, $120

This brightening and hydrating Vitamin C serum delivers skin-enhancing benefits of pure, stabilized L-Ascorbic Acid and TetrahexyldecylAscorbate, in combination with Vitamins A & E, Arbutin, Bearberry, Emblica, and Ubiquinone, to achieve improved skin texture and tone resulting in healthier-looking skin.

No7 Youthful Vitamin C Fresh Radiance Essence, $24.99

This 2-week treatment quenches skin with 5% pure Vitamin C, a key antioxidant for supporting skin's natural renewal and bringing back a healthy glow. According to No7, after 2 weeks of daily use, skin will be brighter, skin tone more even and skin texture will be improved.

The Better Skin Co. Epik C Serum, $38

This hydrating and tightening helps reduce the appearance of fine lines with plant-based technology. Its advanced Vitamin C formula works hard to improve skin health and brighten skin, and its natural botanicals and fruit extracts guard against pollution.

Avon Anew Vitamin C Brightening Serum, $44

Clinically proven to brighten skin after the first use by up to 44%, this serum is  packed with as much Vitamin C as in 30 oranges. 

Elina Organics Vitamin C Elixir, $63

This natural ester Vitamin C (14%) and collagen-building formula helps to reduce free radical damage. Extracts of Yarrow, Sea Buckthorn, and other nourishing organic botanicals help to even out your complexion, hydrate, and rejuvenate your skin. It can be used as a serum for dry skin and as a moisturizer for oilier skin types 

Eight Saints Seeking C, $74

This concentrated treatment that targets age spots, acne scars, and skin discoloration will leave skin brighter, firmer, and with a more even skin complexion. 

Peter Thomas Roth Potent C Power Scrub $38

This new facial scrub is formulated to be the future of Vitamin C, with THD Ascorbate, an ultra-stable scientific breakthrough ingredient 50x more powerful than traditional Vitamin C. 

Yoga in all its forms has been a trusted practice for centuries when it comes to strengthening the body, mind, and spirit. But have you ever considered yoga's many benefits can translate into the bedroom? Not only can yoga help you improve your physical form, but it can also help you get in touch with your sexuality. Here’s how the two work together, plus seven poses that can improve your sex life.

The relationship between yoga and sex.

In case you didn't know, yogic sexuality is a thing. By learning how to tap into your body and nervous system through yogic practices, we have the capacity for powerful, intentional, and connected sex. Yoga allows us to relax and open up our bodies and hearts, and it can potentially help unlock trauma stored in the body that inhibits our sex lives. It also can help you feel strong, sexy, and confident, to name a few.

These traditions can be traced through all different lineages, including Taoist teachings, Kundalini teachings, tantra, and more. Each is a little different, but they're all related to using breath, movement, and energy. The body-mind connection is emphasized in yogic sexuality. When you can gain some control over your physical body, whether that's working with poses or your breath, your mind is open to greater expansion. And when your mind is clear and intentional, it allows for a more powerful experience.

We also know yoga has been found to reduce stress levels, which can have a huge impact on sexual desire and functioning. It can also get your blood flowing throughout your body, which can support sexual arousal, and boost serotonin.

One small study even found a link between practicing yoga and better sexual functioning in women, particular those over 45 years old. They asked 40 women about their sex lives before and after a 12-week yoga program, and 75% of them showed improvement in levels of desire, arousal, lubrication, orgasm, and sexual satisfaction, plus a reduction of sexual pain. Another similar study found similar yoga seemed to improve men's sexual functioning as well, including desire, erection quality, ejaculatory control, orgasm, confidence, and feelings of being in sync with their partners.

Here are a few yoga poses specifically geared toward opening your body and mind to help you get in the mood.

1. Forward Fold

A forward fold will definitely get your blood flowing. While you're doing it, try to calm your mind and let go of all the day's stresses. The increased oxygen and blood flow will give you a youthful and energized glow so that you can confidently take on a bedroom session.

How to: Stand in mountain pose with both feet planted firmly on the ground, hands on your hips. Exhale and slowly fold forward from your hip joints, lengthening the front of your torso. Bend your elbows and hold onto each elbow with your opposite hand. Lightly sway from side-to-side if it feels good. Hold for 1 minute.

2. Low Lunge

This pose will help you to activate your sacral chakra—the energy center that guides sex and intimate love. It will also open and deeply stretch the front thighs and pelvis.

How to: Starting in downward-facing dog, step your right foot between your hands with your knee aligned over your ankle at a 90-degree angle. Rest your back knee down onto the mat. Your hips should be square; make sure to tuck your tailbone. Inhale, lengthen your torso, and sweep your arms up to the sky or rest them on the front thigh.

3. Low Lunge With Twist

Adding a twist to this pose will lengthen and strengthen the muscles along the spine. It will also help you to remove energy blockages, which in turn will leave you feeling revitalized and ready for a steamy session between the sheets.

How to: Starting in low lunge, place your hands in prayer position at heart center and gently twist your torso open toward the right leg. Hook your left elbow over your right knee and use it as a lever to open your torso. Hold here for 5 breaths. Repeat on both sides.

4. Reclined Big Toe Stretch

Not only can this stretch improve your flexibility over time, but it also can release tension, stress, and emotional baggage. This will allow you to walk into the bedroom with fresh energy.

How to: Start by lying on your back. Lift your right leg up to the ceiling and grasp onto your big toe. If you can't reach your toes, it's totally fine to use a strap. Flex the foot of your extended leg on the floor. Press your thigh down and make sure not to let the hips lift. On your elevated leg, press up through your heel and draw your toes back.

5. Pigeon

Pigeon pose provides a deep stretch for your hips by opening your lower body. We hold a lot of tension and emotion in our hips, so this can help release that.

How to: Starting in downward-facing dog, bring your right knee forward to the ground and place it in line with your right hand. Your shin should be parallel to the front of your mat. Extend your left leg back, and rest your knee and top on the foot on the ground. Square your hips and fold forward, resting your forehead on your hands. If your hip doesn't touch the floor, you can prop yourself up using a block. Hold the pose for 2 to 5 minutes on each side.

6. Downward-Facing Dog

Downward-facing dog is a total-body energizing pose that will start to increase your flexibility, open your hips, and get the blood flowing to your pelvic region.

How to: From a forward fold, place your hands on the ground shoulder-distance apart. Walk your feet back so that your body is in the shape of a "V." Activate your arms and draw your site bones up and back. Press your heels firmly toward the ground. Relax your head and neck while gazing back toward your feet.

7. Upward-Facing Dog

Upward-facing dog is a beautiful heart opener that will lift your energy and your self-confidence. It also opens up the energy of the heart chakra—the energy center that rules love and happiness.

How to: Stand in mountain pose with both feet planted firmly on the ground, hands on your hips. Exhale and slowly fold forward from your hip joints, lengthening the front of your torso. Bend your elbows and hold on to each elbow with your opposite hand. Lightly sway from side to side if it feels good. Hold for 1 minute.

*This story was originally published on mindbodygreen.com by Claire Grieve and can be found here.

While summer was not canceled, it certainly looked different this year, which is why it’s hard to believe that Labor Day is upon us. Whether you’re in need of some extra self-care (who isn’t these days!?), looking for something to treat mascne (ugh, we feel you!), or fight off frizz (hello, humidity), we rounded up all the best beauty sales happening for skincare, hair care, and CBD. Stock up while you can!  

Skincare

23Skin, This South-Florida based collection of all-natural, DIY face masks is offering 15% sitewide. Sale runs September 4 through September 7.

Aillea, Clean beauty retailer that sells brands like Vitner’s Daughter and Kosas is offering 15% off online, some exclusions apply. Sale runs September 2 through 8. Use code "Laborday2020 at checkout.

AHAVA, The skincare line that uses minerals from the Dead Sea is offering 20% off sitewide, 25% for $75 purchase, and 30% $100+ purchases. Sale runs August 31 through September 7.

C’est Moi, This clean skincare and color cosmetics brand is offering 20% off all their product bundles for the entire month of September. No code needed.

Deborah Lippmann, Step up your at-home manicure game with this celeb-favorite nail care line and receive 25% off orders of $60 or more plus free shipping. Sale runs September 3 through September 7. Use code "labor2020" at checkout.

The Better Skin Co, This clean skincare brand that focuses on multitasking products formulated #Forallpeople is offering 20% off the entire site. Customers will receive a free full-size cleanser with $50 purchase and free shipping with $75 purchase. Sale runs September 7 through September 13. Code "TBSCLBDY" at checkout.

Bubbly Belle, Best known for their luxurious bath bombs that come with a surprise ring in each one, will be offering 30% off site-wide. This includes their newly launched line of essential oils and diffusers. Sale runs from September 3 through September 7.

Eden Beauty, This high-potency natural skincare line that is made in small batches and ensures the highest quality and effectiveness, is offering 25% off sitewide. Sale runs September 3 through September 13. Use code "LABORDAY2020" at checkout.

Foreo, the coveted skincare devices like the UFO smart mask that counts celebs like Rita Ora and Kim Kardashian as fans, can be purchased via Sephora at Macys at a savings. Deals vary by store but plan to scoop up the UFO masks starting at 30% off and the LUNA starting at 20% off. Sephora sale runs September 4 through 7 and Macy’s sale runs August 31 through September 7.

Free Agent Skincare, an indie beauty brand focused on clean science, is offering 20% off sitewide. Sale runs September 5 through September 7.

Gray Lane Beauty, Lengthen, Plump, and Curl your lashes with this line of vegan, cruelty, and paraben-free mascaras that has a formula for all your lash desires Try all three in the Discovery Set for just $10. Use code "FIRSTSET" at checkout. Sale runs September 4 through September 8.

Isola, the South Florida-based line of all-natural, vegan body oils, body and lip scrubs, lotions, and soy candles, is offering 20% off sitewide. Sale runs September 4 through September 7. Use code "LDay20" at checkout.

June Jacobs, Revive parched hands with Rapid Repair Healing Cream, which will be 50%, as well as enjoy free shipping on all orders. Sale runs September 1 through September 7. Use code "JJLabor" at checkout.

LaFlore Probiotic Skincare, This probiotic infused collection is offering $45 off their Probiotic Serum Concentrate, which features patent-pending live probiotics that fight off viruses, bacteria, and pathogens while boosting skin’s immunity, Also on sale for $20 off is Longevity Barrier Repair Oil. Sale runs through September 8th. Use code "SERUM45" at checkout for serum. No code necessary for oil.

Makeup Geek, The cult-favorite, affordable line of highly pigment products that are made in the USA, is offering a Buy One Get One offer on a selection of top products including Lashes, Sponges Brow Pencils, Eyeliners and Healing Lip Glazes. Sale runs September 4 through September 7.

Naturally Serious Skin, The brand committed to using clean, good-for-you ingredients and no “B.A.D. (Banned, Ambiguous or Debatable) ingredients'' is offering 25% sitewide plus free shipping. Sale runs September 1 - through September 7. Use code "NSLABOR" at checkout.

Nectar, A line of adorable, food-inspired bath and body products that will put a smile on your face while soothing your skin, is offering 30% off sitewide. Sale runs September 4 through September 7. Use code "LABORDAY" at checkout.

Orpheus Skin, a luxury clean, vegan, and bioengineered line of skincare products that harnesses botanical powers without doing harm to the planet is offering 20% off all products site-wide. Sale runs September 3rd through September 8.

Olay, a trusted name in the beauty industry for decades has a number of deals, but be sure to scoop up Olay Regenerist Micro-Sculpting Cream and Olay Regenerist Retinol24 Night Moisturizer both $2 off. Sale runs September 4 through September 8. Use code "MOISTURIZE" at checkout.

Perfect Image, At-home peels, cleansers, moisturizers, masks, and more are 20% off during this sitewide sale. Sale runs September 4 through September 7. Use code "LABORDAY20" at checkout.

Repêchage, The pioneers in seaweed-based skincare will be offering 15% plus free shipping on all orders. Any purchase of $100 or more will also receive one free Lamina Mask Sheet Mask. Sale runs September 4 - September 7th.

RE:ERTH, This line of effective, simple, easy to use products, based on nature and science is offering 15% sitewide. Sale runs September 4 through 7.

Spongellé, These soap infused body buffers and other body products, is running a Sale on Sale offering 25% off sale items. Sale runs From September 3 through September 7, Use code "LDSALE25" at checkout.

Tammy Fender, With a spa location in Palm Beach known for heavenly facials, this line of luxury, organic skincare is offering 15% all purchases to new customers that sign up for the newsletter. You will receive the code via email. Starts on September 14, 2020.

HAIR CARE

Better Natured, Clean, vegan hair care that features a synergistic blend of naturally-derived, purely science ingredients, with a triple plant milk blend of Coconut, Orchid, and Tahitian Palm milks, is offering 25% off plus free shipping. Sale runs August 22 through September 7. Use code "SUMMER" at checkout.

CHI Haircare & Tools,Leaders in hot styling tools and haircare, Chi is offering 25% off sitewide. Sale runs August 14 through September 7. Use Code "BTS25" at checkout.

Drybar, Fight the frizz and keep your hair healthy with products from popular blow dry bar during their “Clear the Bar” sale which offers 30% to 50% off specific products. Sale runs August 19 through September 9.

Glam Seamless, Because sometimes your hair needs a little extra oomph, the popular hair extensions will be buy 2 get 15% off, buy 3 get 20% off, buy 4+ get 25% off plus free tape with tape-in purchase. Additionally, you can receive up to 30% off sale items.

Luxy Hair, Channel your inner Ariana Grande as this luxury line of extensions is offering $15 off full sets and clip-in ponytail extensions. Sale runs September 3 through September 7.

Voloom, Known for their volumizing hair irons, these smoothing yet hair-boosting hot tools will be on sale for $99 from $139.99. Sale runs September 5 through September 7 on their website and Amazon.

CBD

Veritas Farms, South Florida based Veritas Farms is offering a not-to-be-missed BOGO sale. That’s right, buy one, get one free sitewide, including full-spectrum hemp products as well as the brands CBD skincare line. Sale runs September 3 through September 8. Use code “LABORDAY” at check out. Promo codes and additional discounts are not valid on hand sanitizer gels, sale items, bundles, and kits.

Radio, This line of CBD tinctures infused with hemp extract and botanical terpenes is offering 40% off. Sale runs September 5 through September 7.

Ojai Energetics, This line that encapsulates full-spectrum CBD oil in nanobubbles of water so that it instantly absorbs upon contact with the mouth, is offering 20% off your total order. Sale runs September 6 and September 7. Use code "Peoplepower20" at checkout.

Athletes are increasingly trying to minimize their impact on the environment—and athletic events and brands are taking notice. Boxed water brands have popped up at race finish lines. Companies like HydraPak are making hydration better for the environment.

Of course, reducing your carbon footprint comes in many forms. Here’s how you can limit waste, pollution, and more while you work towards fitness goals.

Be smarter about electrolytes.

Choose concentrated products like powders or tablets, which can be mixed into reusable bottles. “Eliminating waste in the first place is better than recycling and reusing, which should be considered secondary strategies,” says Shelley Villalobos, managing director of the Council for Responsible Sport.

Donate your shoes.

“Just because you’re done running in them does not mean someone else won’t enjoy walking and living in them in a second life,” says T.K. Skenderian, a runner and marketing executive at Boston-based event company Conventures, which plans the Boston Marathon Expo. (The same goes for unworn race shirts or lightly-worn apparel you no longer use.)

You can ship sneakers via companies such as Soles4Souls. Nike's Reuse-a-Shoe program accepts shoes from any brand; the materials will be recycled and turned into playgrounds, turf fields, and more.

Mind your transport.

It's becoming more common for events to report their environmental impacts to the Council for Responsible Sport, says Villalobos. Now, participant and spectator travel is typically responsible for at least 90 percent of climate-changing gas emissions at these events.

You can limit your footprint by carpooling, flying direct, taking public transport and “slow travel” (boats, trains), and purchasing carbon offsets (many airlines offer them).

Go small and local.

Far-flung and large-scale events can of course have a place in your program, but between them, explore smaller, local options. They often use a fraction of the resources and man power, says Michael Olzinski, Precision Run coach at Equinox locations in San Francisco. Use these races to hone your skills and race tactics for bigger events.

Fuel with plants.

Raising animals for the food industry is a major cause of greenhouse gas emissions, and it damages ecosystems with chemical runoff and waste. “Plant-based proteins like nuts and legumes are more planet-friendly,” says Villalobos. “By incorporating more of these foods, preferably grown nearby and organically, athletes can support the land and reduce the impacts of their diet significantly.”

Refuel with plant-based proteins at least once a week or choose a vegan protein powder, says Olzinski. Patagonia Provisions has many responsibly-sourced, plant-based, on-the-go products, adds David Siik, LA-based creator of Precision Run.

Buy hybrid gear.

Apparel and shoes with creative designs and fabric technologies can serve multiple purposes in different climates. Importantly, they limit your footprint without compromising performance, says Siik.

He has two favorites: First, the Brooks Canopy Jacket which blocks wind and rain but is also lightweight enough for a cool but sunny day. Second, the recycled Patagonia Houdini Jacket which fits into your running shorts pocket when rolled up.

Speak up.

Taking responsibility for your contributions to the environment is step one. Speaking up—which can normalize progressive behaviors—is step two. If you think one of your favorite races could do better with waste, get ahold of the race director. “So often it just takes one person to say something to affect change,” says Siik. “Few things feel better than being that person who can spark it.”

This story was originally published Futhermore site by Cassie Shortsleeve and can be found here.