Visiting Miami

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I love Miami!  I am fortunate to have a very good friend who lives there, so when I visit, I experience the best of Miami.  The minute I get off the plane, I feel alive.  The beautiful culture is so diverse and rich it gets under your skin and in your blood.  Miami is nicknamed the “Capital of Latin America” because it is the second largest Spanish-speaking city.  Miami ranked fourth nationally in top destinations for millennials, so whether you visit with friends or family, you will have a fun time with the great shopping, delicious restaurants, amazing art galleries, beautiful beaches and more.  


First let’s start with the weather—every day is a beach day.   On a sunny day along the beautiful Atlantic waters, you can swim, surf, or jet ski.  And if you do not want to do any of that, you can just relax on the beach or by the pool and work on your tan while watching all the beautiful people.
Miami is well-known for having some of the top artists.  Art Basel offers public art that has attracted leading galleries and collectors. If you want to check that out, Art Basel will take place December 1- 4, 2016.  Art Basel has called Miami Beach its home since 2001 and showcases over 250 galleries from 31 countries and takes place at Miami Beach Convention Center.

Where art is found, fashion is not too far away.  There are plenty of great malls and shops in Miami. You can find luxury retailers in the design district, chic boutiques in South Beach, and great stores on Lincoln Road.  Being a huge tourist city, there are plenty of shops for just about everything.
After the sun, art, and shopping, you will definitely be hungry, and there are the best mouth-watering restaurants that offer an unforgettable dining experience.  A lot of the restaurants draw inspiration from Latin American cuisine and the Cuban culture infuses Miami’s dining scene as well.  Whether it is fresh-caught seafood or locally-grown vegetables, the cuisine is delicious and varied.
To check out what restaurants are hot right now, I found this link below for The Hottest Restaurants in Miami Right Now, June 2016:
http://miami.eater.com/maps/best-new-miami-restaurants-heatmap

After dinner, if you are looking for a sexy and vibrant scene, Miami has some of the best bars and clubs for a great place to end an evening.  New York might be the city that never sleeps, but I think Miami is right behind it.  There is a never-ending list for nightlife that is open until the wee hours of the morning.  So if you are looking to have a good time, you can always find a great party going on with live music or great DJs.  There is so much to choose from, so whatever vibe is calling your name, call ahead to get your name on a guest list and go enjoy.

There’s constantly something to do in Miami no matter what time of the day or night, and it is impossible to see everything because Miami attractions will dazzle your senses with all of the above.  Whether you are planning a family vacation or a visit with friends, you will create great memories that you will not forget. Viva Miami and enjoy my friends!

 

How Much Sleep Do We Need?

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I think we have all heard that saying that you can sleep when you are dead.  Well, since dead people do not require sleep, how much sleep do the living need?   Studies found that Millennials sleep almost nine hours per night on average, and that is way more than the previous generations. However, in another article they claim they are the most sleepless generation yet.  Bottom line, it seems that nobody really has the answer to the question on how many hours of sleep we need.  They say that the amount of sleep you need changes as you get older and it is a personal thing—some of us might need more than others.  I know, there is so much to do and so much to see, and we all want to do everything we can in the shortest amount of time. We want to enjoy and get it all in.  Well, relax—we also need to sleep.  There are days I can function on a few hours of sleep, and there are days I feel like I can stay in bed for a few more hours.   I feel that as long as you wake up feeling refreshed and you feel your best, you have slept enough hours.  Bottom line is—the amount of sleep you need is unique to you.  

Truth is that we have all screwed with our body clocks by traveling, working long hours, staying out late, waking in the middle of the night to eat or go on our smartphones, iPads or whatever device you use. Those devices all emit a light that suppresses the production of melatonin which is the main hormone that controls your body’s day and night cycle.  We are living in a society of instant gratification whether you are texting or on social media, and a lot of us can’t get off our devices and take them to bed with us.

If you are not sleeping enough, don’t panic.  The reality is that most people manage to get by just fine on less sleep from time to time, and if you have one of those nights when you do not get enough sleep, try not to worry about the next day being a shit show because this will probably only keep you awake longer.  

Here are some things you can do that will help you sleep better.  Exercise a few hours before bed.  I know when I take my friend’s spin class, I sleep like a baby on those nights.  If you are caffeine sensitive, cut caffeine after 2pm.  If you do not want to exercise, take time to wind down before you go to bed by doing things that are relaxing to you, or listen to relaxing music. Eliminate the light from your room, and turn off the TV and your devices.  Distract your imagination.  Visualization can help focus your imagination away from distracting or negative thoughts.  Another thing that might be helpful is using aromatherapy that can help with calmness and serenity.   You can use a lavender scented mist spray on your pillow to have a calm peaceful sleep.  

So whatever you do to help you sleep and however many hours you sleep, as the day turns into night, I wish you all sweet dreams my friends because in dreams there are No Impossibilities.

Healthy Snacks & Cool Cocktails

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Healthy Snacks & Cool Cocktails

Summer is finally here, and the beach and pool parties are calling your name along with the family get-togethers, vacations, and lazy days at the beach or pool.  So how do you stay healthy while enjoying?  Here are some ideas for healthy snacks and cool cocktails to enjoy.
First, let’s start with some easy healthy snacks to make for a party or just enjoy as a guest.  A healthy snack can offer many health benefits and can be included in a weight-loss plan by choosing a mix of carbohydrates, protein, and healthy fats, and will keep your energy levels consistent.

Bruschetta
An easy party favorite.  Top a small slice of Italian bread with a mixture of tomatoes, olive oil, garlic, and basil. The tomatoes contain lycopene which is a powerful antioxidant, the olive oil helps your body absorb the nutrients in the tomatoes, the garlic is packed with antioxidants, and the basil contains Vitamin K, Iron, Calcium, and Vitamin A. So these tasty little bites not only taste good but are packed with some great things for your body.

Vegetables and Dip

Load up your plate with the veggies, and don’t forget to enjoy the creamy ranch dip.  Vegetables contain a strong source of Vitamin A, and studies show that adding a little bit of fat to your veggies helps the body absorb the nutrients.  

Cheese  

I think everyone loves cheese.  Well, at least I know I love it.  They say that women require 1000mg of calcium a day.  Hard cheeses such as cheddar have more calcium, and one or two good-size chunks can give you about 120mg, so go get your calcium.  You can pair with some fresh summer fruit and get in that Vitamin C along with the Calcium.

Watermelon and Prosciutto Skewers

Watermelon is a natural diuretic and good for hydration, so enjoy a skewer of refreshing watermelon with your choice of meat or cheese.  On 6-inch skewers, thread 3 pieces watermelon with 1/2 slice prosciutto folded between each.  You can drizzle with balsamic glaze just before serving.  You can substitute with lean bacon or pancetta or you can use goat or feta cheese with the watermelon if you do not want to use meat, and it is just as delicious.

Mixed Nuts

Enjoying a few small handfuls of plain nuts can keep you full with the protein and give you a nice dose of vitamins, fiber, and protein. Sunflower and pumpkin seeds are high in vitamin E that is good for circulation, skin, and even PMS.  

Yes, you can enjoy a couple of cocktails and still feel good in your bikini. Try some of these low-calorie cocktails below.


Ruby Red Grapefruit Cocktail
This refreshing sparkling grapefruit cocktail recipe has gin, Campari, fresh grapefruit juice and seltzer. The Campari gives this drink its beautiful red color, but you can omit if you prefer a less bitter drink.  Stir grapefruit juice, seltzer, gin and Campari together in a pitcher.  Fill glass with ice and top with the cocktail mixture. Garnish with grapefruit, if desired. 121 calories per serving.

Cucumber & Melon White Sangria
To create this delicious healthy cocktail, use fruity white wine, zesty liquor, and a lot of fresh fruit and basil—crisp and refreshing.  Combine wine, vermouth, melon, cucumber and basil in a large pitcher. Refrigerate until cold, and stir in seltzer just before serving. Serve over ice. 146 calories per serving.

Grapefruit Basil Martini
Here is a low-calorie cool cocktail that has some added benefits of vitamins and antioxidants.  It consists of basil, grapefruit juice, sugar-free sweetener syrup, gin, and sparkling wine. In a shaker, muddle basil and syrup.  Add syrup and gin and shake with ice for 20 or so seconds. Strain ingredients into a glass with ice and top with sparkling wine. Garnish with a grapefruit twist. 161 calories per serving.

Mimosa Lite

Enjoy this light and fruity cool cocktail.  4 ounces champagne, juice of 1/2 medium-size orange.  Add several ice cubes to a glass, squeeze the juice of the orange into the glass. Pour in orange tangerine juice followed by champagne and stir. Garnish with fresh orange rinds. 120 calories per serving.
When All Else Fails—Wine (Red or White)

Red wine is chock-full of polyphenols that can help lower blood pressure and promote overall heart health.  White wines contain flavonoids that have antioxidant properties.  The sweeter wines will have more calories than the dry wine.  You can always cut your calories in half by ordering a spritzer which is half wine, half seltzer.  125 calories for 5 fluid oz of wine, approximately 80 calories if you have the spritzer.

So whatever your choice for a healthy snack or a cool cocktail, enjoy and wishing you all a great summer!

 

Single Women (By Choice)

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http://www.storychick.com/single-women-choice/
 

Many times, I have heard the hushed voices of older people say—if a woman is not married by a certain age, there must be something wrong with her.  Well, hate to break the bad news to you, June Cleaver, but there is nothing wrong with us, and here’s a news flash—some of us want to live our lives and not get caught up in your bullshit of who we need to marry and when.  

I just recently read that some reasons women are single by choice is that millennials were raised by the baby boomer generation who had the highest divorce rate of all time, social media and online dating can give you a potential date one swipe at a time at any time, and financial constraints are holding people back from taking the plunge.

I never fell for the Cinderella glass slipper crap. All of these fairy tales seem so perfect and beautiful, but as we all know, some of the time, life is not so perfect.  Expectations were put in your head at a young age that were not realistic.  Where is that fairy tale of a young girl who lives rather than exists and enjoys her life along the way and the people she meets.  She travels, has great sex, meets great people, and learns to love herself…Oh wait, there is none.  You need to create your own.

I like being single, and eventually I will settle down, but the truth is that I still have a ton of epic shit on my list that I want to get done, and whoever is in my life at that moment to enjoy, great!  I have an open heart for whatever might come my way along the amazing road I am headed down.  They key is to enjoy the moment and the person in your life at that moment.  I have grown and learned a lot so far.  Life is much more enriching when you just do what makes you happy and create your own life instead of waiting for someone to do it for or with you.  When it happens, it will happen, and I am looking forward to that eventually, but for now, I enjoy being independent and coming and going as I please.

I have had some tragic shit happen in my romantic life along with some amazing things…they all made me who I am today, and if I had to turn back time, I would NOT change a thing.  All of it has taught me valuable lessons that I will always treasure.  You have to accept that things happen when they happen, and I am a true believer in things happening for a reason.  

Being single by choice is not a reflection on your character.  You should be comfortable in your own skin whether you are single or not.  Love your time alone and, most important, Love Yourself.  Pursue things that are meaningful to you or make your own life meaningful…grasp what makes your life feel authentic.  For those of us women who are single by choice, my advice is to live, don’t just exist, and love with all your heart.  In the meantime, fall in love with yourself because you are pretty fucking amazing!

How To Cope With A Parent That Has Cancer

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http://www.storychick.com/cope-parent-cancer/

Cancer Sucks!  It has either touched you or the life of someone you love.  Nobody can prepare you for when sickness strikes someone close to you.  It is even harder when it is your parent.  I know I always saw my parents as strong and invincible—especially my dad. He is one of the toughest guys I know, so it was hard trying to wrap my head around this C word that I feared ever hearing and trying to understand it all.  I consider myself pretty tough, but I felt like someone took a knife and ripped a big chunk of my heart out.   It can be one of the hardest things that you and your family can go through.  While we are getting some answers and learning about what to expect, staying positive and strong is important.  Here is what I am learning and, for those of you who are also coping, sending you a virtual hug.

Take an active role in their care, even if it is going to the doctor with them for support.  Just being there for them will help keep up the morale.  Make extra time to spend time together.  By doing that, you are creating memories and showing your loved one that they are still needed and loved.  Tell them and the people who are important in your life that you love them… Tell Them Every Day!  Be patient with family members.  Everyone copes with an illness in different ways.  Some will keep their emotions in, while others let them out.  Remember, we all handle our fears differently.

Never stop hoping and keep a positive attitude.   It is important to find those moments when you can feel positive.  Yes, there will be some people that will say the wrong thing, and I realize it is not meant on purpose. They just do not know what to say and, to be honest, who does?  There are some that might say things that might bring you down.  My answer to that is: We are well aware of what we are dealing with and do not need your negative vibes around us, so fuck off…and, of course, you say that with a smile on your face.  

Laugh often.  Laughter is a good thing, and humor and joy are an important part of life.  Don’t put off things that make you/them happy.  Do things as a family that you have been putting off and create beautiful memories that will last a lifetime.

Even though it is a stressful time, and you want to be there and do everything you can,
don’t forget to take care of yourself and try to find peace and balance.  Surround yourself with friends, allow yourself to cry, and let your emotions out.  It is normal to feel sadness and anger, and it is okay to ask for help whether it is through a support group or friends and family who are always there to get you through the good and the bad times.

In spite of all the challenges, good things come from bad, and it can bring you closer to each other and help you recognize what’s most important in life.  Here is a quote that I have always loved: “You have to accept whatever comes, and the only important thing is that you meet it with courage and with the best that you have to give.” Eleanor Roosevelt.  

My family have been and will always be important to me.  None of us know how much time we have left, so make the most of what we have. The way I see it is that you have two options: You can give up OR fight like hell… and I say fuck cancer and fight like hell!  Stay positive, live for today and the moments and celebrate love and life.  

 

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http://www.storychick.com/dangers-binge-drinking/

The Dangers of Binge Drinking

  
                       

Binge drinking is the consumption of a lot of alcohol on a single occasion/drinking session.  I have read some definitions that it is also considered continuous drinking over a number of days or weeks.  However you define it, that level of drinking is considered binge drinking and is a risk for the long and short-term effects below.  For some people, they like to indulge on nights out at a party or a get-together.  For others, drinking is an easy way to forget their problems and gives them freedom to be who they want to be.  They want to let their hair down, enjoy a night out, and let go of their inhibitions and over indulge because it feels good. Their mood and self-confidence are lifted.  People feel the pressure to be perfect, or some feel peer pressure and do not know their limits with alcohol, which can result in drinking too much over a short period.  It can occur in many places such as a celebration of an occasion and the need to become “socially” acceptable in the eyes of others.  For some, it is/was a phase, fun with friends and then the party is over.  Binge drinking is not pretty and literally accelerates the aging process… yikes.

Let’s face it, alcohol is a staple of life, and most people I know like and enjoy drinking.  Whether you have had shots, mixed drinks, beer or wine, and have drunk large amounts of those, then you have experienced some of the short-term effects which are:  impaired speech, unstable balance, impaired senses, hangovers, headaches, dizziness that can cause nausea and vomiting along with inhibited judgment that can lead to risk of injury to yourself or others.  

Some of the long-term effects of binge drinking on a regular basis can lead to major damage to the liver and cause depression and anxiety.  Long-term effects can also result in problems at work or school and with personal relationships.  It causes brain damage faster than chronic drinking (alcoholism) would and can increase risk for heart disease.  When someone you know binge drinks on a regular basis, whether it is with a group or alone, this can be a sign that they are alcohol dependent.

Short or long-term, the next day, or over the next few days, you can feel bad and embarrassed by your actions.   A pattern of drinking that causes these issues is abuse and can turn into alcohol dependence or alcoholism.  

The good news is that millennials are drinking in moderation, and some would rather work out than go drinking… they are more concerned about their health.  A generation of foodies who are discovering great new venues and enjoying nights out with good friends cherishing the experience of dining.  In other words, they are enjoying good food and less booze.  More of them are conscious of calories and of their wallet and are on tight budgets, so they are not keen on paying for overpriced drinks. Also, more women are choosing not to binge drink and respect their friends’ choices not to drink without pressuring or teasing them into drinking.  They feel more accountable for their actions and have changed their preferences for a fun night out.  

A lot of us like to celebrate whether it is for a special occasion or just to be out with friends, know your limits, stick to moderation, and drink responsibly… cheers to that!
 

How To Stay Fresh Throughout The Day

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You have tons to do, and you are already exhausted and feeling stressed. You are pushing through your day trying to get everything done, and you feel depleted.  Here are some ways that can help you feel mind/body fresh and help with energy levels throughout your hectic day.

First, close your eyes and take a quick break.  It is an easy way to get calm and focused. If you work in an office and are lucky to work for a company that has nap rooms and snooze-friendly policies, take advantage of that and get in a quick power nap.  If you can’t do that, take a break to stretch and allow that blood to flow.  You can stay seated at your desk/chair, extend your legs and reach towards your toes.  

If it is a sunny day, try to get outside and get some of nature’s sunshine vitamin. The sun always lifts your spirits and boosts the body’s vitamin D supply.  When you are outside, try not to have any of your tech devices with you; do yourself a favor and take a tech-free break.  If you can’t get outside, look out of the nearest window.  Some of the time staring at nature is more relaxing than your screen.  
Pump up the volume. Listen to your favorite song or soothing sounds that will uplift your mood.  Eat protein to increase your energy and alertness. Some good ones that are easy and on-the-go favorites are mixed nuts, fresh fruit or a protein bar.  Eating some dark chocolate (in moderation) is good for mind/health and they are packed with antioxidants and natural stimulants that increase focus and can enhance your mood.  I am always chewing gum, and was happy to hear that chewing gum is a quick way to reduce stress.  Just a few minutes of chewing can reduce anxiety levels.  

If you live at your office like I do, I have a drawer filled with some pampering items such as fresh wipes and my favorite scents, so I can take a break and freshen myself up.  I also always have a variety of moisturizers at my desk. It is a quick way to freshen up and smell fresh any time. Hydrating face sprays are a great pick-me-up.  They help refresh and revive your tired face and provide a hydration layer on your skin.  Refreshing your mouth by brushing or using mouthwash will not only make your mouth feel more refreshed but freshen your breath.  If you spend a lot of time at the keyboard, a quick DIY hand massage releases tension from your hands, and the soothing scents help take away the stress.  

Outside the office, my all-time favorites are to cuddle with a pet or your favorite person that puts a smile on your face.  They say that laughter is the best medicine and I agree, and it also boosts your immune system.  Some of the time, you just need to step back and give your mind and body a much needed break.  

Now go on and get your mind/body fresh on!