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  • A Travel Destination for Your Bucket List

    Traveling can be as elaborate as you wish it to be. It doesn’t always have to be overseas or miles and miles away from home. I would keep activities, food and culture that you enjoy or are interested in experiencing in mind when deciding where you’d like to travel to. This would help you make the most of your trip. As someone who has yet to travel many places on my own personal bucket list, I would recommend starting with a nearby option. There are many things to prepare for and plan when traveling. My personal recommendation would be visiting El Viejo San Juan, Puerto Rico.

    Why Viejo San Juan, Puerto Rico?

    When considering flight time, traveling to Puerto Rico is only about a three hour plane ride. This would be roughly the equivalent to driving from New York City to the beginning of Pennsylvania! Something to keep in mind is that Viejo San Juan is a residential district so as a tourist, one must respect those who reside there. I was able to stay at an air bnb that had a view of the ocean and one of San Juan’s historic sights. The San Cristobal fortresses were walking distance from where I was staying and I suggest wearing comfortable footwear. There’s a lot of steep hills and walking to be done! The beaches in Puerto Rico are beautiful. They are kept clean and depending on which beach you visit, it can offer calm waters or wild waves. It is always very hot and it rains unexpectedly almost every day.

    Although Viejo San Juan is a residential district, it still offers a lively environment. Music like salsa and merengue are always playing. Some food I’d recommend is mofongo, coconut pudding, flan and arroz con guandules (rice with pigeon peas) and meat of your choice. Traveling is a great way to escape everyday stressors. It is a great way to let your mind and body relax, get exercise through walking, dancing, swimming, sight-seeing and a great way to learn about history and culture outside of your own. What are some places you wish to travel to? I would like to visit the Grand Canyon next!

  • Make your Mornings Brighter with a Walk

    Have you ever thought about making your mornings brighter with walk? And did you know there’s quite a number of advantages in starting your day with a morning walk, outdoors? Well, let’s start discussing the benefits and make your mornings brighter!

    Here’s why: 

    A Routine Consistency:

    Walking is indeed a form of exercise. It’s a healthy habit to start your day with a morning walk and enjoy outdoor fresh air and nature surroundings. Studies have shown that those who often exercise early mornings have set a habit of daily exercise routine. But a change in exercise schedule may always occur under circumstances. Getting up from your bed and beginning your day with a walk, will not only keep you active or stress relieved but will help maintain a consistent routine.

    Eases Your Mood:

    Heading out for a morning walk will help with your wellbeing. A daily walk of at least 10-15 minutes or more could provide you with a variety of benefits. A morning walk helps reduce anxiety and depression, for instance. According to IRT, morning walks help one to feel content and think, reflect and clear their mind, improving their mental health. What’s even better is that if there’s a local park in your neighborhood – spending time with nature could ease and boost your mood. Just by hearing the sounds of nature will bring you peace and relaxation.

    Strengthen Your Muscles & Better Health:

    Why not, and take the opportunity of incorporating daily morning walks into your routine in order for a healthier and stronger you? Morning walks will keep you moving and reduce the risk of disease such as heart disease, stroke, diabetes, for instance. It may help with weight loss as you walk at a moderate to fast pace. Therefore, tone your legs and abdominal muscles, which increases a range of motion while strengthening your leg muscles. So, rise up and get walking! Stay healthy!

    Sources: 

    1. https://www.webmd.com/a-to-z-guides/health-benefits-morning-walk
    2. https://www.irt.org.au/the-good-life/9-health-benefits-of-a-morning-walk/#:~:text=Lower%20blood%20pressure%2C%20improved%20blood,of%20heart%20disease%20by%2035%25.

  • Exercising For a Healthy Quality of Life

    Including exercising into your daily routine is essential for a healthy quality of life. Everyone benefits from a form of exercise, whether it’s endurance, strength, balance, and flexibility. It’s only a matter of choosing any or even better if you combine a couple of the following four types of exercises as mentioned above. However, keep in mind to always warm-up before/after doing any type of exercise, and ask advice from qualified fitness professionals, especially your doctor. 

    Now, I’ll be explaining the benefits of the four types of exercise. Let’s begin with,

    Endurance:

    Endurance exercise, also known as aerobic, primarily focuses on stamina. The goal of doing endurance exercise is to help you keep fit and healthy while increasing your heart rate and breathing. This allows you to do activities you would like to do for longer periods without getting tired. Therefore, it improves your heart, lungs, and your circulatory system. Some examples of the exercises include walking, running, jogging, cycling to name a few. 

    Strength: 

    Strength training exercises focus on building stronger muscles. It’s also recognized as weight training, resistance training, for instance. The benefits of doing strength exercises is to help you enhance your cardiovascular health. Furthermore, it improves mobility, balance, posture, strong bones, weight loss, prevents injury and reduces the risk of chronic diseases. Examples of strength training exercises include lifting weights, squats, bench press, deadlifts, push-ups, and more. It’s a great choice if you are looking forward to increasing muscular strength. 

    Balance: 

    Balance training exercises help maintain coordination and prevent injuries such as falls. This exercise is definitely beneficial for older adults. Having good balance is essential for mobility, stability and improves awareness of position. The benefit of this exercise is increasing muscular strength and improving joint stability. The common exercises include tai chi, yoga, heel-to-toe-walk, single-leg balance, weight shifts, are a few examples. 

    Flexibility: 

    Flexibility training is the focus of stretching your muscles. The goal of stretching exercises is to enhance your range of motion and to allow your muscles to stay strong. Therefore, help prevent injuries, pain tension or soreness, improve your posture and mobility. For this reason, flexibility training is crucial and shouldn’t be neglected. So, it’s recommended to make it part of your daily exercising activities. The following are examples of flexibility exercises: back stretch exercise, forward lunges, inner thigh stretch, ankle stretch, side lunges, pilates, and yoga are common ones.

    Sources: 

    1. https://www.nia.nih.gov/health/infographics/four-types-exercise-and-physical-activity#:~:text=Research%20has%20shown%20that%20it’s,strength%2C%20balance%2C%20and%20flexibility.
    2. https://www.heart.org/en/healthy-living/fitness/fitness-basics/endurance-exercise-aerobic
    3. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670
    4. https://www.healthline.com/health/fitness/benefits-of-strength-training 
    5. https://www.livescience.com/55321-balance-exercise.html
    6. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/balance-exercises/art-20546836#:~:text=Stand%20with%20your%20feet%20hip,repeat%20on%20the%20other%20side. 

  • Healthy Eating and Beauty

    The most common description of a deep, restful sleep is “beauty sleep,” this means that a well-rested person will feel much better, and their skin will be more radiant and youthful than the day before. Unlike making you feel better, it makes you look better.

    The body releases hormones that aid in cell reproduction and repair once you go to bed, for example, growth hormone. It is essential to ensure that one maintains healthy skin and looks young (Santos, 2020). In addition, a person who has enough sleep has lower levels of cortisol, the stress hormone, and appears calm and glowing.

    Aside from hormones, sleep is also involved with the body’s hydration mechanism. Insufficient sleep may dislocate the fluid equilibrium, resulting in swollen eye bags, skin dryness, and clearer fissures. A good night’s worth of sleep is imperative in maintaining this equilibrium and improving your beauty naturally.

    Moreover, sleep also influences how hair looks since Inadequate sleep can cause a lot of psychological pressure, leading to dry locks and thinning hair. Maintaining a good sleep regime goes a long way in maintaining healthy and shiny hair since beautiful hair is significant.

    The benefits of sleep also include its influence on one’s psychological health. The National Institute of Health (2018) posits that a relaxed mind reduces anxiety, which makes one have a happy face (National Institute of Health, 2018). Further, this enhances beauty, and our moods and spirits are expressed through our bodies. Our insides being naturally beautiful after enough rest could make us more good-looking and self-confident.

    Lastly, sleep is an integral part of any beauty regimen. It promotes skin and hair wellness, reduces stress, and offers optimum fluid intake. Thus, it becomes a routine for you to invest in your beauty.

  • The Connection Between Healthy Eating and Beauty

    A colorful plate of fruits and vegetables representing the concept of healthy eating for beauty enhancement
    A colorful plate of fruits and vegetables represents the concept of healthy eating for beauty enhancement

    Healthy eating impacts not just our internal well-being but also our external appearance. Beautiful skin, hair, and vivacity depend on eating adequate healthy foods.

    The various nutrients present in the body begin with the skin and together contribute to a gleaming skin color. Antioxidants in fruits like blueberries and vegetables like spinach neutralize free radicals, thus retard aging. Such a phenomenon gives one a few wrinkles and, thus, a younger look.

    Likewise, foods high in specific vitamins and minerals could boost beauty. Carrots and sweet potatoes contain vitamin A, which assists in maintaining and repairing skin tissues (World Health Organization, 2021). However, vitamin C is an essential component of collagen, which makes skin elastic.

    These are essential fatty acids, especially omega-3 fatty acids found in fish, flax seeds, and walnuts, which are also essential for the skin. Linus Pauling Institute (2019) states that they prevent the skin from becoming dry or flaky, making one look older. An adequate level of hydration is also essential, and the consumption of at least one liter of water would be beneficial for almost any woman in the short term.

    Furthermore, healthy eating also enhances beauty by improving the quality of your hair and nails. Leafy greens like spinach and lean meat containing nutrients like protein, iron, and zinc may result in more substantive, shiny, and strong hair and nails. It works with skin health, making it a complete beauty care package. Properly chosen nutrients make an excellent natural beauty cure, helping you feel as good as you look.

    Healthy eating, therefore, forms a basis for both internal beauty and outward appearance. It is an essential source of nutrients that give one a healthy look, such as beautiful skin, strong hair, and a sense of well-being in the body. What we eat affects our appearance and well-being more than simply an issue of health. Healthy eating impacts not just our internal well-being but also our external appearance. Beautiful skin, hair, and vivacity depend on eating adequate healthy foods.

    The various nutrients present in the body begin with the skin and together contribute to a gleaming skin color. Antioxidants in fruits like blueberries and vegetables like spinach neutralize free radicals, thus retard aging. Such a phenomenon gives one a few wrinkles and, thus, a younger look.Likewise, foods high in specific vitamins and minerals could boost beauty. Carrots and sweet potatoes contain vitamin A, which assists in maintaining and repairing skin tissues (World Health Organization, 2021). However, vitamin C is an essential component of collagen, which makes skin elastic.These are essential fatty acids, especially omega-3 fatty acids found in fish, flax seeds, and walnuts, which are also essential for the skin. Linus Pauling Institute (2019) states that they prevent the skin from becoming dry or flaky, making one look older. An adequate level of hydration is also essential, and the consumption of at least one liter of water would be beneficial for almost any woman in the short term.Furthermore, healthy eating also enhances beauty by improving the quality of your hair and nails. Leafy greens like spinach and lean meat containing nutrients like protein, iron, and zinc may result in more substantive, shiny, and strong hair and nails. It works with skin health, making it a complete beauty care package. Properly chosen nutrients make an excellent natural beauty cure, helping you feel as good as you look.Healthy eating, therefore, forms a basis for both internal beauty and outward appearance. It is an essential source of nutrients that give one a healthy look, such as beautiful skin, strong hair, and a sense of well-being in the body. What we eat affects our appearance and well-being more than simply an issue of health.

  • Makeup and Beauty Ethics

    Makeup is an exciting way to express ourselves! Anyone can use makeup to get the desired look they want, there are many ways to express yourself with it. It isn’t always all fun and games though. When it comes to cosmetics, many of us express concerns as to what exactly is IN our cosmetics. What exactly are we putting ON our faces? Makeup product labels usually come with an ingredient list much like food labels come with a nutrition fact label. The only problem is that most of these ingredients can be very difficult to pronounce and we may not know much about them. Many of us also express concerns for brand ethics. Are brands still testing on animals? What is their effect on the world we live in?

    Opting for Clean Beauty

    We all have brands that we feel we simply cannot live without but when should we consider swapping certain products for “cleaner” products. The term “clean beauty” relates to products that are made without ingredients and processes that may harm our health or the planet. Many stores have implemented a “clean beauty” section as well, which shows that companies have taken our concerns into consideration. We won’t necessarily tell you what to buy or what not to buy but here is a list of ingredients we recommend you to look out for and avoid when purchasing cosmetics.

    • Formaldehyde
    • Mercury
    • Isobutyl
    • PFAS
    • M- and O-Phenylenediamine
    • Dibutyl
    • Paraformaldehyde
    • Methylene Glycol
    • Quaternium 15

    Sourced from EWG

    Cosmetics should be fun but they should also be safe! If you’re someone who is also concerned about brands testing on animals, look for the cruelty-free bunny logo, usually placed on the back of the product. A quick google search can also get you an answer to this concern! I will list a couple of my favorite clean beauty products if you need somewhere to start. Clean beauty doesn’t have to be expensive either, some of the best clean beauty products can even be found at your local pharmacy! Comment your favorite clean beauty brand or product below!

    • e.l.f cosmetics
    • Good Molecules
    • Ceremonia
    • ILIA
    • Osea
    • Rare Beauty
    • Purezero

    Image sourced from Cruelty Free Kitty

  • The World of Physical Activity is Vast!

    We have options in the world of exercise! We do not need to limit ourselves to just walking, running, and weight lifting. You can enjoy those exercises but it is important to know that we can get our exercise from other physical activities. Rock climbing, hiking, basketball, tennis, mixed martial arts, yoga, swimming and dancing are just a few activities that can be enjoyed outside of what is offered at a traditional gym. Feel free to add any and all of your favorite activities or activities you want to try out!

    Kickboxing

    I developed an interest for kickboxing as a child, the world of UFC seemed so brutal but intriguing at the same time. I didn’t actually try it out until I was 18 years old. I found a gym that offered a variety of mixed martial arts classes at a price that was college student budget friendly. I would recommend doing the same, especially if you have a budget to consider. Most of these gyms offer equipment but if you think you’ll stick with the sport, it’s recommended to invest in your own. 

    I tried out some of their  boxing, kickboxing and Brazilian jiu jitsu classes and decided that I enjoyed kickboxing the most. I enjoyed it more than boxing because it required you to use your lower body as well. I felt strong and tactical while performing the movements. I also felt safer in the sense that I would be able to stand up for myself in the face of danger. I will admit that it wasn’t easy at first! My body was not accustomed to this activity and I frequently ended up very sore but what matters the most was that I enjoyed it. You won’t know what physical activity you enjoy until you get to try it for yourself. Be bold and take your first steps into the world of physical activity!

  • How Exercise Benefits Our Overall Well Being

    One of the best activities we benefit from is exercise! Exercise is constantly advertised as a way of reaching an “ideal” body standard but exercise is more than that. That isn’t much of an encouragement to get our bodies moving. I believe we deserve to know more about the benefits of exercise. Exercise can benefit you in ways you’ve possibly never imagined! Your bones, muscles, brain and immune system all benefit from exercise.

    Benefits of Exercise on Your Brain

    Let’s keep in mind that mental health and brain function matter just as much as physical health does! Due to the fact that exercise helps increase blood flow and oxygen levels in the brain, our mood, learning, memory, thinking and judgment skills improve. Cognitive function is essential for our day to day lives and that is why we want to keep our minds sharp. We also get better quality sleep and who doesn’t enjoy a good night’s rest? Exercise also has positive effects on mood. It can help reduce the risk of depression and anxiety because we release brain chemicals known as endorphins. This is why you feel uplifted when you complete an exercise even if you were dreading exercising. Something as simple as going out for a walk can allow you to reap the benefits of exercise.

    Benefits of Exercise on Your Body

    When done correctly and intentionally, exercise can improve the function of your muscles and bones. With exercise, your body’s muscles and bones strengthen and so do their function. Bone strength is important as it helps prevent injuries especially as we get older. Muscles help us manage daily tasks, they determine how well we’re able to handle certain weight, activity, and force. Exercise can also help reduce health risks such as diabetes because it helps regulate our glucose levels. It can help keep blood pressure and cholesterol levels regulated as well which help prevent heart related disease. Finally, because exercise allows us to get more oxygen into our lungs and blood flow to our heart, it can help keep our lungs healthy. This helps keep our immunity strong! Which types of exercises do you prefer?

    Information gathered from the Center for Disease and Control Prevention

  • Let’s Limit Our Screen Time!

    In today’s world, it almost seems impossible to find enjoyment and entertainment in activities that don’t require us to be on electronics. We search for entertainment on our phones, televisions, laptops, tablets and so on. Anything with a screen seems to drag us in and keep us entertained for hours on end. We even tend to forget that too much screen time can have negative effects on us. We don’t consider how too much screen time affects our brains and bodies. A healthy habit we must consider is limiting our screen time! It is definitely way easier said than done even with all of the tools and alternatives available.

    How Can We Limit Screen Time?

    According to reidhealth.org, “adults should limit screen time to less than two hours per day”. So how exactly can we limit our screen time? There are many phone apps and settings that help you track your screen time. Tracking this helps you become aware of how long you’ve spent on an electronic device. You can even set a timer! Phone settings also help you silence or turn off notifications. Doing so can help you avoid unnecessarily checking your phone every time the screen lights up. Leaving your phone or any other electronic out of arm’s reach and out of sight can also help you limit screen time. Right now, it seems impossible to avoid screens but what you do to help yourself create screen limiting habits is a great start.

    What Can We Do Instead?

    With entertainment at our fingertips, we forget that other activities exist. Reading, journaling, creating art, exercising, spending quality time with friends and family, cooking, exploring your neighborhood are all great alternatives. This also enables you to pick up a skill and find enjoyment in new activities outside of watching and scrolling. It is beneficial to your mind and body as well. Since screen time is usually done in a resting state, our bodies suffer from lack of physical motion. Over time, this can lead to health  problems beyond a sore neck, insomnia and poor posture. Some of the negative effects that our brains experience are mood changes, changes in cognition, memory, ability to focus and possibly depression and anxiety. Limiting your screen time may be difficult but the benefits are worth it. We, the bloggers of Kindly Beautiful, want to help you to  be the best version of yourself!

    Read more about the effects of screen time here!

  • Move Your Body. It’s good for you.

        There you have it folks. It’s written in big bold letters. Move. Moving your body is vital to keeping it in tip top shape. And that’s not only referencing physique, it’s also referring to your health. Moving is an important part of life for both adults and kids. It improves brain health, helps you to manage your weight, strengthens your bones and muscles, reduces your risk of functional limitations and reduces your risk to certain diseases. 

    Improves Brain Health 

         There are multitudes of hormones and chemicals that your brain needs to function well. Exercising helps keep these hormones and chemicals in check.

    • Insulin: Insulin is a peptide hormone and is important for your brain because it regulates cognitive functions. Neurodegenerative disorders may be one of the effects of insulin resistance. Dementia states may also be a result of damaged cognitive systems due to insulin resistance. Moving your body and keeping active can help reduce insulin resistance. Therefore, get active. 

    Weight Management

         Consuming more calories, through eating and drinking, than you can burn, causes weight gain. Of course, even while being active, you will gain weight as long as you consume more calories than the calories burned throughout the day along with physical activity. That is why you have to get active while also watching the calories you consume. 

    • Maintaining weight: You can maintain your weight with at least 150 minutes of moderate physical activity a week. You can split it up to 30 minutes everyday for five days a week. There are a plethora of things you can do to get active. Go on a walk with someone, go jogging, hiking, biking, teach yourself a dance, play a sport. Moving can be fun. 

    Strengthens Bones and Muscles

          None of us get younger with each passing day. Our age only continues to climb, but the strength in our muscles and bones decline. 

    Reduces Your Risk of Functional Limitations

         Think about all the things you are able to do now. And then think about getting older and not being able to do any of the simple daily tasks you could. Imagine not being able to climb the stairs at 70. Imagine not being able to go for a walk without aches and pains. If we make it to old age without any serious illnesses, shouldn’t we try to keep our bodies as mobile as possible? Quality of life would be so much better than achy and creaky joints. 

     Reduces Your Risk to Certain Diseases

         Getting moving keeps you healthy. It’s a known fact. Being healthy plays a part in preventing diseases. That is also a known fact. Moving even reduces the risk of getting certain types of cancers. Even thinking about cancer fills every fiber of my being with dread. Moving is a simple preventative measure that might keep you from facing certain diseases. 

     Move

         In the gentlest manner, in the kindest manner, in the manner which I wish with all my might for each and everyone of us to be the healthiest we can, to be the kindest we can to each other, I ask that you take care of yourself. Love yourself, respect others, and move.