What Drinking Soda Can Do To Your Body

Pop quiz – what are the biggest calorie-hogs in the American diet? Pizza? Potato chips? Hamburgers? Actually, try breads, grainy sweets – cake, cookies, donuts – and sodas, says a 2010, American Dietetic Association study.  The average American sips at least one can of soda per day, nearly 44 gallons per year. Consumption, though, is at its lowest level in 30 years, plummeting from 54 gallons in 1998. While water has finally won the title of “King of the Refrigerator”, soda enthusiasts claim that glugging a can of soda has health benefits.

 

Poppin’ Positives

Pop, with a pH level similar to stomach acid (2 to 3.5), effectively treats 50% of gastric phytobezoars, solid masses of indigestible fibers from fruits and veggies that clog the small intestines, by busting them up, relieving nausea, vomiting, and bloating.

Think of soda as Pepto Bismol’s younger, cheaper, bubblier sister. It contains phosphoric acid, the same ingredient found in over-the-counter, anti-nausea drugs. Plus, its carbonation reduces stomach acidity.  And its sweet flavors trigger the reward center of the brain, making you feel that you’ve “opened happiness”.

drinking soda

With 23-47 grams of caffeine, a swig or two of soda also increases productivity, memory, focus, problem-solving, and general cognitive function. Although a typical can of soda has seven teaspoons of sugar, according to a 2006 study published in Physiology and Behavior, it can rev up your metabolism, increase your body’s temperature, and break down fat cells.

Falling Flat

With the above benefits, why kick the caramel-colored bubbly to the curb? Regardless of soda’s health benefits, a 12-ounce can, with nearly double your recommended daily sugar intake, can wreak long-term havoc to your body.

Your brain

According to a 2002 study, fizzy high-fructose corn syrup causes learning disabilities. It stunts the production of brain-derived neurotrophic factors (BDNF), which is essentially Miracle Gro for your brain’s cells.  Soda has also been tied to Alzheimer’s, obesity, depression, and even schizophrenia.

To make matters worse, some citrus-based sodas contain brominated vegetable oil (BOV), a flame-retardant chemical found in plastics and electronics. BOV prevents the flavoring from separating from the drink, but it also builds up in your system so guzzling more than 2 liters per day can cause long-term memory loss, skin lesions, infertility, behavioral issues, and nerve disorders.

Your teeth and bones

Each time you knock back a soda, its sugar bonds with the bacteria in your mouth, creating acid that lowers your saliva’s pH balance.  To buffer the acid, your body leaches calcium from your bones. Your weakened enamel boosts bacterial growth leading to cavities. Researchers at Tufts University also found that dark-soda drinkers are more likely to suffer from osteoporosis. Even though participants took calcium and vitamin D supplements, they had a four percent lower bone density in their hips. An interesting side note: participants that drank citrus-based, light-colored sodas didn’t suffer from any bone loss.

teeth lips sugar

Your heart

Sugary drinks are linked to 180,000 deaths per year. This might be because pop puts a strain on your ticker, says a 2012 American Heart Association study. Researchers discovered that participants who drank just eight ounces of soda per day were 20% more likely to have a heart attack.

According to a 2013 study, downing soda can cause irregular heart function, erratic heartbeats, and even death. The scary cause is high fructose corn syrup and caffeine, two of soda’s main ingredients, which are diuretics that flush potassium, a mineral that helps your heart beat regularly, from your body. Low potassium levels can grind your muscles, and the shredded tissues then clog your bloodstream and make your electrolyte balance go haywire, which leads to further heart problems.

Your lungs

According to a 2012 study published in the journal of Respirology, heavy-soda drinkers are 80% more likely to get COPD.  They also have a 30% increased risk of asthma. This is because the ingredients in soda can swell your trachea and obstruct your bronchial tubes.

Your skin

Sugar-packed sodas are like Pac-Man: they gobble away healthy tissue. This causes inflammation that results in dull, dry, sagging skin and worsens eczema and cystic acne. Sick of your deep wrinkles? Ditch darker colas. They accelerate aging because they contain advanced glycation end products that bond with your body’s proteins, fats, and DNA.

red hair woman skin

Your hormones

Holy Hormones! A 2013 study found that soda-lovers had a 16% higher estrogen level. Produced in the ovaries, the adrenal gland, and the placenta during pregnancy, sky-high estrogen levels activate cancer causing genes, called oncogenes, that can raise the risk of uterine fibroids, uterine bleeding, breast cancer, and endometrial cancer.

 

Dive the World’s Most Stunning Caves

Pitch black. Trapped. Tethered by a thread. Cave diving is a physically demanding sport with considerable risks. For this reason, people believe that cave divers have to register the cold scorch of fear every now and then in order to feel truly alive.

For most underwater explorers, however, cave diving has little to do with an adrenaline rush. There are many reasons why people would want to journey through the deepest and darkest paths of the underworld. While few animals can actually survive inside underwater caves, the ones that can tend to look more like animals plucked from the pages of science fiction novels. The caves are also otherworldly scattered with water-worn rocks that look like they’ve been placed in front of carnival mirrors.

cave diving

Underwater caves are living history – places that few get to experience. Extremely technical, requiring a level of underwater proficiency and control much greater than most other forms of diving, when you emerge from the darkness, from the unknown, you feel fulfilled and are ready to “just keep swimming”—no matter what life throws your way. There are hundreds of thousands of underwater caves in the world, and we’ve rounded up five of our favorite. Get ready to swim, scuba dive, and spelunk—if you dare.

 

Bubble Cave – Maui, Hawaii

One of the Hawaiian Islands’ most unique diving destinations, Turtle Town—a sanctuary for Hawaiian Green Sea Turtles, considered guardian spirits by some ancient Kanaka Maoli—is sometimes referred to as five caves, sometimes as five graves. Its Bubble Cave is located on a small, semi-protected rock cove off Makena Road. “You’ll walk by a small graveyard (with seven graves that we counted and probably more in the faint lava rock outlines),” says Andrew Doughty, the author of Maui Revealed: The Ultimate Guidebook.

Once you reach the shoreline you’ll see the entry point: two rocky fingers. Missed by most divers on their first attempt, the Bubble Cave’s opening is low and wide at a depth of about 15-20 feet right along the shoreline. An ancient lava tube, it extends 50 feet back and ends in a large cave that holds roughly five divers.  “[The Bubble Cave’s] air pocket…is sealed, and the ocean’s surge constantly changes the pressure, causing your ears to flux and cloud of pressure-induced haze to form and dissolve instantly with every surge. Real cool.” A non-technical dive—where you don’t have to worry about decompression issues or narcosis—its in relatively shallow water, less than 40 feet deep. So, you’ll be able to encounter spotted moray eels, frogfish, white tip sharks, puffers, and octopus.

 

Piccaninnie Blue Lake – Wye, Australia

Piccaninnie Blue Lake, affectionately called “Pics”, is a freshwater marvel unlike any other in Australia. Created by erosion, it’s fresh, crystal clear, and cool—almost always 58°F.  Designated as a Ramsar site on December 21, 2012, it supports a number of nationally threatened species, from the orange-bellied parrot to the Australasian bittern. Every year more than 20,000 people visit this nature reserve to snorkel at the Chasm: a 115 foot-deep walled underwater canyon that continues on into a very narrow restriction at the bottom called the ‘Cork Screw’.

Underwater explorers prefer the Cathedral, a monolithic underwater chamber with pure white, scalloped limestone walls. A mecca for divers, you can literally look 90 feet down and see the clouds in the blue sky above. Though, you’ll want to dive before monsoon season, which generally lasts from December to March, because rain causes sediment runoff that affects visibility. After a series of non-qualified diver deaths, you’ll also need a permit to book your one-hour time slot.

 

Emergence Du Ressel – Marcilhac-sur-Célé, France

One of the primer cave diving locations in the world, France has over 20,000 underwater caves. Starting in the bed of the River Céle,  the Emergence Du Ressel  (Emergence of Ressel) is its most famous cave and a reference in the world of cave diving. Nearly 500 feet in length, the cave splits into two tunnels with a cross-section that’s at least the size of a double-door garage.  The first tunnel stays shallow at 32 feet while the second tunnel drops repeatedly to a depth of around 60 feet. Roughly 1,000 feet from the entrance, the two passages rejoin—making an almost 5-mile round trip—and then impressively plummet 150 feet. While water flow decreases and visibility increases, the dive becomes increasing technical and the water hovers at only 54°F. The whole trip is a serious expedition that’s only been made by a few people. Even if you can’t complete the five to six-hour dive, on your return trip you’ll be welcomed by a beautiful green light at the cave’s entrance.

 

Cenotes Dos Ojos – Quintana Roo, Mexico

One of the most extravagant diving sites in the Yucatan peninsula, the Cenotes Dos Ojos (meaning “two eyes”) is made up of two 230-feet sinkholes connected by a 1,300-foot passageway—the world’s deepest underwater cave passage.  Discovered in 1986, the Cenotes Dos Ojos is part of the world’s largest underwater cave system and is the Riviera Maya’s most filmed and photographed cave. A cavern full of crystal clear water and glittering stalactites where the light plays hide-and-seek and the temperature is a toasty 77°F, the Cenotes Dos Ojos has achieved cult status. One of its most interesting features is its pools of air that resemble puddles of mercury. Though, it does have a dark-side: a 10,000-year-old, pitch black bat cave that was once used by Mayans for ritual human sacrifices.

 

Merritt’s Mill Pond – Marianna, Florida

Wedged between rocky slopes, beds of eelgrass, and moss-draped cypress trees, Merritt’s Mill Pond has turquoise waters, making it a waterway unlike any other in Florida. It may have produced state and world-record breaking redear sunfish, but the four-mile, man-made lake is also a cave diver’s paradise that’s popular with underwater explorers because it’s open 24/7, year round. Located just east of Marianna, it’s fed by the Jackson Blue: a limestone cave close to 5,000 feet in length that many divers consider the most beautiful cave they’ve ever seen.  Low-flow, it still pumps out roughly seven-million gallons of water per day.

Roughly 500 yards from it are the Twin Caves that have a 60-foot opening called the “Subway Tunnel.” Accessible only by boat, its first jump is claustrophobic and only recommended for divers with good buoyancy while the second can easily be silted out.

Three hundred yards from the Twin Caves is the “Hole in the Wall”.  After dropping 80 feet from a large chimney, you’ll find two caves—one upstream, one downstream. In the winter, it’s usually submerged underwater. The Hole in the Wall is also home to Georgia blind salamanders and Dougherty Plain cave crayfish. Merritt’s Mill Pond has four other caves: Shangri-la (Sidemount), Indian Wash Tub, Gator Hole, and Hidey Hole.

Why is Sitting Bad for You?

If you’re anything like me (and 86% of everyone else in this country), you spend most of your day sitting. You’re hunched over a computer and squinting at a screen all day, while your body cries for some movement. You’d think that allowing your body to “rest” so much would be good for it. However, taking it to such an extreme wreaks havoc. Why is sitting bad for you?

The Danger of Sitting

For starters, it kills your metabolism; but this goes beyond how many calories you burn and what you weigh. After just one hour of sitting, the production of enzymes that help burn fat declines by as much as 90%. Your good cholesterol takes a hit, and you’re at greater risk of heart disease, type 2 diabetes, and certain kinds of cancer.

Remaining sedentary slows down the oxygen and blood flowing through your body and to your brain, causing a number of negative side effects, like difficulty thinking and concentrating. One study reported on in The New York Times even found that for every extra hour of TV you sit and watch each day, the risk of death rises by 11%. In fact, physical inactivity has been named the fourth-leading risk factor for death. Too much sitting can actually be lethal.

why is sitting bad for you

But wait — there’s more. Spending too much time sitting can lead to poor posture, weak bones, and poor circulation. Other side effects include chronic back pain, overextension of the back and shoulder muscles, and disk damage. Add to that inflexibility, collagen build-up around the tendons and ligaments, and herniated lumbar disks.

No matter how much time you spend in the gym, exercising can’t undo the damage of sitting. That’s right: Even if you’re hitting the gym for heavy weightlifting, doing your workouts from home, or following along with some of the best fitness YouTubers, it can’t eliminate the harm caused by staying off your feet for prolonged periods of time. While physical activity can help decrease damage caused by too much sitting, the repercussions still outweigh the benefit of exercise.

We need no more convincing: too much sitting is not just bad for your health, but legitimately dangerous.

Take Control and Stand Up

Fortunately, there are simple ways to fix this problem — or at least make your situation better. If finding balance at work is the problem because you spend so much time sitting, you could invest (or ask your boss to invest) in a sit-stand desk. There are many kinds of sit-to-stand desks that fit a variety of budgets. You might think it sounds like a drag to work on your feet, but I can promise you that after sitting for too long, standing up while you tackle your responsibilities will feel amazing.

Another idea is to set a timer on your phone every half hour, reminding you to get up and move. Step outside for some fresh air, or do a lap around the office. Don’t forget about walking meetings, too, which let you take your business outside. Walking meetings have been found to boost creativity and energy, improve communication, and strengthen relationships between employees.

why sitting is bad for you

If you’re finding that getting out of your chair just isn’t an option when you’d rather be moving, try some easy yoga moves you can do while sitting. These are great for long hours at the office, cramped flights, and any other situations where you’re getting antsy.

We live in a culture of convenience, where so much of what we need is right at our fingertips. We can buy groceries, pick out a new outfit, and control the electronics in our homes without moving a muscle. While it might make life easier, don’t forget the downfall. Get up and move every now and then — humans weren’t meant to sit all day!

Take a Roadtrip Through Magical Scotland

All the ingredients for a dreamy getaway are in Scotland. For its size, roughly that of South Carolina, it packs a wallop. There’s history at every turn, bustling modern metropolises, breathtaking open spaces, and so many more treasures.

Don’t try to cramp too many sights into one visit. You could spend a month traveling throughout the country and still feel like there’s more to see. Instead, spend some time savoring Scotland’s biggest city before hitting the open road to explore one of the country’s famous national parks and one of its mystical islands. Fly into Glasgow in the spring or fall for the best weather and get ready for fairytale vacation. Here’s our guide to a Scotland road tip that you could do in a long-weekend or stretch out over the course of a week.

Days 1-3: Start Your Scotland Getaway in Glasgow

Handsome old Victorian buildings, stylish bars, amazing whiskey. It’s no wonder Glasgow made The New York Times “52 Places to Go in 2018” list. Fly into Scotland’s largest city and, depending on the length of your stay, plan to spend two to three days exploring.

glasgow scotland
Glasgow, Scotland

Wander up and down Byres Road, popping in and out of the various boutiques. If museums are your thing, Kelvingrove Art Gallery and Museum in the West End is not only free but full of more than 8,000 works housed in gorgeous buildings. The stunning architecture will almost make you forget to look at the art. And then there’s the whiskey. It would be hard to visit Scotland without having at least one glass. Take a whiskey walking tour of Glasgow or create one of your own at one of the city’s pubs, almost all of which will have whiskeys from across the country.

Days 3-4: Get Familiar With One of Scotland’s Many Lochs

After a couple of days in the city it’ll be time to get in touch with Scotland’s stunning nature. Roughly an hour from Glasgow lies Loch Lomond and The Trossachs National Park. Loch Lomond is the largest freshwater lake in all of Scotland and together with the Trossachs National Park covers more than 700 square miles.

loch lomand scotland
Two Highland calves chilling out in Loch Archay in Loch Lomond and The Trossachs National Park.

Depending on how in touch with nature you want to get you could spend anywhere from an hour, on one of the shorter trails, to a full day, that even includes a night of camping in the park. If you prefer a nice cozy bed to a tent, stay at the Queen of the Loch Hotel in the Loch Lomond Shores area which is home to many shops and restaurants. For Instagram-worthy snaps of the Loch Lomond area, visit the pier on the loch near the Village of Luss. After marveling at the loch, walk around the village full of adorable stone cottages. If you only do one thing in the area, though, make a tour of the loch on the water; there are kayak rentals and also boat cruises that will take you by the islands within the loch.

Days 4-6: Indulge in Delicious Seafood While Exploring the Isles

After a day or two of Scotland outdoor adventures get back on the road for a 90-minute drive north to Oban. Climb McCaig’s Tower to take in views of the bays and Scottish isles before touring Oban Distillery, which dates back to 1794. They offer several types of tours, including a basic which includes a tour of a distillery, tasting, and an overview of the whiskey making process.

After your tours, indulge in seafood. Oban has a long history as a fishing village and is known as Scotland’s seafood capital. Almost every restaurant will have delicious seafood dishes. Walk up and down the small village (it’s all accessible on foot) and pick the one you want.

McCaig's Tower in Oban, Scotland
McCaig’s Tower in Oban, Scotland

Oban is a great base for exploring the surrounding area and taking in the views of the castles that seem to spring up out of nowhere. After a night in Oban, take a ferry to the Isle of Mull. The Scottish isle is full of history. It’s been inhabited since the Ice Age, there’s plenty of wildlife to see, including whale watching tours, and there are even golf courses and basket willow weaving courses. You’ll leave Scotland already planning you’re next trip back.

 

 

Isle of Mull, Scotland
Isle of Mull, Scotland

*Featured image at top: Carsaig Arches rocks formation captured from inside cave, Isle of Mull, Scotland

8 First Date Faux Pas Every Lady Should Avoid

The dating world is an absolute minefield. While you’re on the search for an authentic connection with someone, you’re certain to have your fair share of awkward first meetings. Or, put a little more crudely, you’ve gotta kiss a lot of frogs before you find your prince. So, when you finally do find yourself sitting right across from Señor Charming himself, the very last thing you want to do is screw it up.

We’ve all been on “bad” first dates before now, but have you ever really put your finger on what went wrong? Trust me (because I should know): There’s a whole host of ways in which your date can go from 100% to, “OMG! Get me out of here!” quickly. If you want to avoid just that, here are some of the faux pas you may want to steer clear of.

first date faux pas

1. Forgetting His Name!

It doesn’t matter how many people you’re dating right now — there’s no excuse for forgetting this guy’s name. Sure, it may be a momentary glitch or a slip of your memory; but if this happens to you, you must never let him know about it. It’s not merely the fact that you’ve forgotten that’s offensive here — there’s far more to it than that.

The real core of the problem here is what your poor memory says about how you see your date. Are they simply not important enough to remember? Do you see them as a nameless, faceless piece of man meat? If not, you’d better make more of an effort to recall at least his first name.

2. Talking About Your “Crazy” Ex

Let’s get one thing straight: We’ve all got our fair share of romantic skeletons in the closet. If you’ve gotten to the ripe old age known affectionately as your 20s or 30s, the likelihood is that you will have dated and even had relationships before now. It’s no great shock. That’s not to say that you should spend the entirety of your first date talking about your so-called “crazy” ex. Honestly, your date does not want to hear it.

The fact of the matter is that if you’re talking about how insane, possessive, or boring your ex is, it says a whole load more about you than it does them. It tells your date what you think about relationships and how you view them. It says that you’re the type of person who isn’t mature enough to know that gossiping about your ex is a faux pas. Cut it out.

first date faux pas

3. Getting Tinder Notifications

So, you may not be exclusive with this person just yet (who is on a first date?!), but have a little respect here. While you’re coyly playing the “getting to know you” game, you really needn’t remind the guy that you’re still very much on the market. While there’s actually nothing particularly wrong with having dating apps, those pesky notifications could play havoc with the vibe of your hangout. Switch them off or temporarily delete the apps ahead of time; it may just make all the difference.

4. Drinking to Calm Your Nerves

Like many social situations, dates can be hella uncomfortable at times. Sitting across from a total stranger and chit-chatting about life can feel more like an interview for marriage than a relaxing situation. No matter how anxious you feel in the lead-up to your date, though, you must never make the, frankly, fatal mistake of drinking away your fears.

While having a cheeky vino pre-date may do no harm, any more than that may well be a recipe for disaster. This is the first impression the guy will have of you and you don’t want it to be that you’re a drunken, sloppy mess.

first date faux pas

5. Talking About Marriage and Babies

Your future plans are your business, so let’s keep it that way. At least, for now. You may have a perfectly mapped out idea of how your life’s going to go down. You may know exactly when you want to walk down the aisle, what dress you’ll be wearing, and how many bridesmaids you’ll have. Equally, you may have picked out the names for your future children and know when you want to have them. None of the above matters.

What matters is that you don’t scare the guy half to death by spilling all of this information out onto the table. There’s such a thing as too much information on a first date, you know? There’s a time and a place for those serious future life conversations… it ain’t here and it ain’t now. Instead, stick to subjects that are light-hearted and interesting like, say, popular culture or your general interests.

6. Constantly Talking About Yourself

First dates are all about getting to know one another; they are not all about the guy getting to know you and you learning nothing new. While you may well believe that the subject of you is the most fascinating thing in the universe, it is not. Whether it’s down to nerves or sheer egotism, many ladies make the mistake of using the date itself as a personal platform to share their many stories. Don’t do it.

You’ll have much more fun (and get to know the guy better) if you make a conscious effort to let him speak up and tell you about himself. Learning what he likes, what he doesn’t, and everything in between is the best way to figure out if the two of you are compatible.

7. Ignoring Someone While You Text

The sorry truth of the matter is that we’re all completely addicted to our phones these days. You simply cannot deny it — phubbing is real. Ignoring someone that you’re with in favor of your phone is not only rude but it also sends out the message that you’re less than interested in them.

Of course, I’m by no means saying that you need to turn your phone off altogether. That would be ludicrous. No, just put it on silent and leave it by while you’re chatting away. Doing so will mean that you have a genuine chance to connect with the guy and get to know him. Because, in all honesty, Facebook, WhatsApp, and texts can wait.

first date faux pas

8. Making Inappropriate Jokes

Finally, here’s one for all of you with a weird or dark sense of humor. If you’re the type who loves nothing more than making risqué jokes, you may well want to hold your tongue on this one. Joking about anything a tad racy — from sexist jabs to gory tales — is dangerous AF. Remember, you really don’t know your audience from Adam, and you don’t know what this guy finds funny and what he doesn’t.

A little light humor is cool — it’s actually very attractive; but make sure that you keep things clean. Stick to subjects that are neutral so that you don’t accidentally put your big old foot in it when you say something wrong. After all, offending a guy on the first date is probably not the best way to get a second one.

The Right Type of Sports Bra for Your Chest Size

Good sports bras are like best friends. They’re there for you when you need it the most. And  importantly, they offer support and comfort on a day-to-day basis. So, it should come as no real surprise that finding the right sports bra for you is anything but an easy feat. If you’ve had enough of trailing through store after store, you’ve come to the right place. Here is the complete guide to finding the right sports bra for your chest size.

Tips for Finding the Right Sports Bra

Before you hit the shops, let’s set a few basic ground rules here. There are a few universally accepted rules for finding a sports bra that’s right for you. With that in mind, here are three things you need to know before you hit the stores.

  • Adjustable straps are an absolute must.
  • The material should be durable yet breathable.
  • An ultra-thick band is essential for support.

The very last thing you want to do here is go for style over substance. Luckily, since there’s so much choice out there, you can likely have both. Let’s take a quick look at which styles of sports bra suit different chest sizes.

Large Chest Sizes: Racerback Bras

racerback sports bra

Support is everything when it comes to sports bras for women with larger chest sizes. You may have tried a whole range of styles before now and never quite found the one for you. In truth, it can be painstakingly difficult to find a sports bra that offers the right level of support and, crucially, is comfortable enough to wear while exercising.

Rather than opting for a too-tight number that squashes your breasts down (ouch!), it’s worth considering ways in which you can boost the support that the bra gives. Choosing one with a thick lower band and racerback straps could be the answer. For example, the Active Multi Sports Support bra from Shock Absorber has fully adjustable straps along with a criss-cross racerback design. Simple.

Medium Chest Sizes: Molded Cup Bras

Should you have an average size chest, it’s likely to be easier to find a bra that will meet your sporty needs. Molded cups tend to be ideal for most ladies since they offer both comfort and support, while meshing to your shape almost seamlessly.

sports braWhat’s more, a v-neck design tends to work well too, but be sure to check the band is as thick as possible. Many fashion bras tend to have a flimsy band, which not only fails to offer support, but can also dig into the skin, making working out uncomfortable.

While many brands tend to offer molded cup sports bras, it’s worth investing a little more than you might plan in this clothing item. Since you’ll be wearing the bra regularly, you want a design that will stand the test of time and not lose its elasticity after a few washes. The Adidas Stronger For It Cross-Back Heather Bra offers all of the above with a sleek design to boot.

Small Chest Sizes: Light Impact Bras

There was once a time, many moons ago, when there were very few choices when it came to sports bras. Most of the options were hefty, expensive, and less than trendy. Those days are very much over. In part, thanks to the athleisure trend, there has been a recent boom in fabulously fashionable sports bras.

If you happen to be blessed with a smaller chest, you’re free to take advantage of most any style out there. While support is still an important factor here, you should find that many of the sports bras from high street stores and the like offer you just what you need. Take the time to check out what’s en vogue and figure out what works for you.

sports braNeedless to say, there are loads of options out there. From the urban chic Ivy Park Sports Bras (all hail, Beyonce!) to something a little more sultry like the Maslow Bra from Aritzia, there’s sure to be a design that suits your unique sense of style. Since you’ve got a smaller chest, the ball’s very much in your court. Yes, in all honesty, you can basically go for any fashion-type sports bra that takes your fancy. Happy shopping!

7 U.S. Places to See the Aurora Borealis

Flashes of green, purple, and yellow light up the night sky as you stare in awe, immune to the cold. Experiencing the majesty of the Northern Lights first hand is one of those things that should be on everyone’s bucket list, but don’t think that seeing the Aurora Borealis in person requires a flight to Europe. While the views in Norway, Sweden, and Iceland are no doubt unbelievable there are incredible spots to watch the Northern Lights in the U.S. From Alaska to Maine here are seven of the top U.S. locations to take in the Aurora Borealis.

 

Fairbanks, Alaska

Alaska is without a doubt the U.S. locale with the most options for Northern Lights viewing. And in Fairbanks, you have a shot at seeing the Aurora Borealis almost any time of year thanks to Fairbanks’ location within the Auroral Oval, the huge ring around the Earth’s Geomagnetic North Pole, above which the Northern Lights display. Whether you want to camp out under the lights or rest your head in a boutique hotel you’ll find plenty of options in Fairbanks as well as enough other activities from outdoor sports to shopping to eating to make a visit a weeklong vacation.

Photo: Aaron Hockly on Flickr (CC BY 2.0)
Photo: Aaron Hockley on Flickr (CC BY-NC-ND 2.0)

 

Acadia National Park, Maine

New England might not be top of mind when you think of places to see the Northern Lights but there are actually a few spots in Maine where views of the Aurora Borealis are truly breathtaking, if your timing is right. Heading to Acadia National Park is the easiest; there’s little light pollution and the town of Bar Harbor is only a few miles away meaning there are plenty of places to rest your head at night that don’t involve camping in freezing weather. All you need a clear night, moonless night, and it helps if there is a solar flare occurring.

acadia national park
Photo: Mike Lewinski on Flickr (CC BY 2.0)

 

Idaho Panhandle National Forest, Idaho

You’ll need to bundle up for one of the most extraordinary views of the Northern Lights in the U.S. The Idaho Panhandle National Forests contain three forests stretching out 3,220,000 acres across three states. In Idaho the forests border with Canada and it’s there you want to head to Priest Lake where two campsites on Bartoo and Kalispell Islands (accessible only by boat) are two of the most remote places to see the Northern Lights in the U.S. The campsites accommodate only 10 to 30 people so make your reservations well in advance.

 

 

Cherry Springs State Park, Pennsylvania

If you’re thinking Pennsylvania is way too far south to see the Northern Lights, you’d be correct most of the time. However, roughly every 11 years, it’s possible to see the Northern Lights much further south as the magnetic poles of the sun switch places. Cherry Springs State Park is on the low end of visibility right now with the height around 2012 but give it a few years and the views will be spectacular.

Upper Peninsula, Michigan

Michigan’s Upper Peninsula has something for every type of Northern Light seeker. City dwellers should head to Marquette where nestled along Lake Superior the area’s largest city offers plenty to do during the day while at night lower night pollution and miles of public coastline make it an ideal place to see the lights. Slightly more remote, the Keweenaw Peninsula, also along Lake Superior, has plenty of activities including dog sledding, hiking, and camping for adrenaline seekers looking to combine a vacation with a chance of seeing the Northern Lights.

Photo: NOAA Photo Library on Flickr (CC BY 2.0)
Photo: NOAA Photo Library on Flickr (CC BY 2.0)

 

Cook County, Minnesota

On the other side of Lake Superior, Minnesota’s Cook County offers the chance to see the Northern Lights anytime of year thanks to the area’s northern location and dark skies. For the best viewing, though, plan a trip in the fall or winter, rent one of the many cabins along the lake, spend your days exploring the artsy, harbor town of Grand Marais or enjoy outdoor activities like snowshoeing and at night watch the skies and be patient.

Photo: Jason Carpenter on Flickr (
Photo: Jason Carpenter on Flickr (CC BY-NC-ND 2.0)

 

Pawnee National Grassland, Colorado

Roughly two hours outside of Denver, Pawnee National Grassland’s vast wide open spaces and little light pollution make it a good place to see the Northern Lights, if you’re there at the right time. Similar to Cherry Hill State Park, Northern Light viewing peaks roughly every 11 years at Colorado’s Pawnee National Grassland. The last big years were 2013 and 2014 so you’ll want a wait a bit to plan a trip.

Photo: Bryce Bradford on Flickr (CC BY-NC-ND 2.0)
Photo: Bryce Bradford on Flickr (CC BY-NC-ND 2.0)

5 Times You Should Stand Up to Your Boss

Sticking up for yourself in the workplace can be ambiguous territory to navigate. Speaking up when you’re treated unfairly isn’t the easiest when you fear for your paycheck. While it’s safe to say many (if not most) of us put up with things we wouldn’t elsewhere, there is still a line to be drawn. Such is the case even when the offender is your own boss.

To be fair, our bosses are human; and maybe they don’t realize they’re doing something wrong. This means you’re probably going to have to (kindly) point it out to them. How do you know when they’re truly out of line, though? Here are five times you should stand up to your boss.

1. When They Repeatedly Disrespect Your Time

bored employee

We all run late sometimes — life happens. But has your boss repeatedly bailed on meetings, pushed back calls, not given you their undivided intention when you do meet, and then asked you to work nights and weekends, on top of it all? Not cool.

Yes, they’re in charge. But excessively disrespecting your time like that is not only rude and unprofessional, but it makes it harder for you to do your job as well as you could.

2. When They Don’t Provide a Safe Workplace

Every employee is responsible for contributing to a safe and healthy workplace environment. If someone you work with is disrupting this, though — maybe by acting inappropriately — it’s up to you to tell your boss, and your boss to ultimately fix it. And if they don’t? It’s time to have a chat with them. Nobody deserves to be uncomfortable at work.

3. When You’re Being Overworked and Underpaid

company meeting

Have you been at your job for a couple years? Do you go above and beyond, and cater to your boss’s every need? Do you sacrifice personal time for the sake of the job? Well, it might be time to cut back… or at the very least, get a raise. True, we like to go that extra mile to really impress our superior. But at some point, it’s not so much going the extra mile as it is getting taken advantage of. If you’re not being compensated fairly, say something!

4. When You’re Being Overly Micromanaged

If you can’t scratch yourself without your boss telling you how to do it, something’s not right. Okay, we all have a boss for a reason: to help guide us as we fulfill our responsibilities. However, you were also hired because you excel in that position, and you know things other people don’t. You should have the freedom to exercise your intelligence. If your boss is seriously cramping your style, ask for some wiggle room so you can kick butt at the office.

5. When You Don’t Have the Logistical Support You Need

employee and boss talking

Are you lacking basic materials like computer paper, binders, writing utensils, or other necessary office items? Is there a software or computer program you could really benefit from? Whether it’s due to a tight budget or illogically strict rules, when you don’t have the tools you need to do your job, you need to have a conversation with the boss about it. Sure, sometimes we all need to be a little resourceful; but even that has its limits.

The World’s Most Beautiful Libraries

When was the last time you stepped into a library and enjoyed a view other than simple rows of books and desks perfect for hours of research? Since the 17th and 18th centuries, libraries have been built to hold the most treasured volumes and historical texts, and were historically designed to welcome aristocrats and scholars. Due to their high place on the societal ladder, many were built fit for kings, and around the world a few of these architectural masterpieces can still be enjoyed today.

A picture is worth a thousand words, but the world’s most beautiful libraries may leave you speechless. This is only a small sample from a much larger pool. Most are centuries old, one on this list is very new, and all are breathtaking.

1. Admont Abbey Library in Admont, Austria


Who has always wanted to visit the library from Beauty and The Beast? The largest monastery library in the world so closely resembles Disney’s portrayal that it has earned a reputation as the “real-life” version.

Built in the 1770s, the Abbey’s library hall was designed in dedication to wisdom and reason. If you ever have the opportunity to visit, take a break from perusing the 70,000 books stored along the three bright chambers (and the sculptures along the way) to look up: Seven cupola frescoes (watercolor artwork on the ceilings) are completely dedicated to the Enlightenment Era and depict the course of human knowledge from the beginning of time to Divine Revelation.

2. The Library of Congress in Washington, D.C.


The library with the second largest collection in the world (over 158 million items in over 460 languages) is located in none other than our very own Washington, D.C. The global resource as we know it today was influenced by Thomas Jefferson, who believed in the importance of all resources (regardless of origin or language). Located in the aptly named Thomas Jefferson building, the interior design elaborately reflects the American Renaissance period.
Library of Congress

3. Bodleian Library in Oxford, UK

Courtyard of the Bodleian Library, Oxford
This academic library is so beautiful that Hollywood seems to snatch each opportunity to film there. You may recognize various locations in three of the Harry Potter movies, as well as the beginning of The Golden Compass, in addition to other films. Serving as the main knowledge base at the University of Oxford, this English Gothic treasure is the second largest library in England.

Bodleian Library - Oxford 2015

4. The Royal Portuguese Reading Room in Rio De Janeiro, Brazil


The dramatic architecture and 19th century neo-Manueline styles of this reading room is a feast for the eyes that may make your jaw drop. Light filtering through a stained-glass ceiling and a wrought-iron chandelier illuminate the panoramic floor-to-ceiling of books, artwork, and sculptures (that reflect the Portuguese Age of Discoveries). Started by Portuguese immigrants in Brazil, it was given the title of Royal Portuguese Reading Room by Portugal’s King Manuel II in 1906.

5. Bibliotheca Alexandrina in Alexandria, Egypt


This location is the youngest library on this list (having opened in 2002) but stands as a living memory of the first library in Alexandria, which was one of the most notable in ancient history where scientists and thinkers once met. The new contemporary-styled building is a slanted disc on the coast of the Mediterranean Sea. Outside, the curved wall is inscribed with calligraphy, and above, the roof is speckled in skylights so natural light can filter through.
Bibliotheca Alexandrina (2007-05-030)

6. George Peabody Library at Johns Hopkins University in Baltimore, MD

George Peabody Library
Would you love to get married inside a library? If the answer is yes, check out this American 19th-century library in Baltimore, which is so beautiful that it is regularly scheduled as an event venue in addition to acting as a traditional research facility. Here you will find six levels in cast-iron and gold-leaf, reaching a height of 61 feet from the marble floor.
George Peabody Library

7. Biblioteca Joanina in Coimbra, Portugal

biblioteca-joanina-coimbra1_580x458.shkl

From the pictures, you may expect this to be the private reading room of a noble family instead of a resource for a university. The three grand reading rooms (each dedicated to specific subjects) are lined with beautifully ornate wooden bookshelves and separated by narrow hallways containing the institution’s coat of arms. Undoubtedly one of the most beautiful libraries in the world, the Baroque architecture adds an element of mystery. Or perhaps that feeling is due to the academic prison below the main level, where historically the university rule-breakers were confined.

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Travel Hack: Tips to Eat Healthy at the Airport

The struggle to find something, anything, healthy to eat at the airport is all too real. Whether you had to leave for your flight so early that there was no way you could stomach anything besides coffee or you disembarked from the first leg of your journey starving with a three-hour layover, there’s nothing like airport food to make eating healthy feel like an insurmountable challenge. Yet, while traveling it’s almost more important than normal to stay hydrated and eat well. It helps you feel better physically while en route and when you arrive at your destination.

To crack the code of eating healthy at the airport we spoke to flight attendants from Hawaiian Airlines, Travel Guidebook author James Kaise, Director of the Nutrition and Weight Management Center at the Boston Medical Center, Dr. Caroline Apovian, and Certified Health & Nutrition Coach Caryn O’Sullivan. Here are their tips and go-tos.

 

Before You Go To The Airport

With a little planning you can sidestep the challenge of eating healthy while traveling. Apovian and the Hawaiian Airlines flight attendants recommend bringing food along whenever possible. Apovian suggested fresh fruit and nuts and a low sugar protein bar with plenty of fiber. If you want to hack your breakfast, the frequent traveler flight attendants said to pack a ziploc bag with dried oatmeal, nuts, and berries that you can add hot water to for a ready-made breakfast. And don’t forget a piece of dark chocolate to compliment a cup of coffee during mid-flight.

packed lunch sandwich

At The Airport

Sometimes you’re just going to have to buy something at the airport. If you know you’ll be in that situation try to find out what your dining options are at the airport ahead of time and check out the nutritional information. Avoid anything with lots of added sugars or a low calorie snack that doesn’t have much protein. Kaiser, while not a vegetarian, tends to avoid meat at airports as it forces him to find meals with more vegetables.

dubai airport restaurants

Look For

Look for things that contain healthy fats and proteins. You want to choose foods that won’t leave you hungry.Think Greek yogurt, string cheese, hummus cups, salads with hard boiled eggs, or grilled chicken.  At some of the more popular fast food restaurants opt for items like an egg white veggie wrap, spinach and feta wraps, and turkey sandwiches. And don’t forget to stay hydrated. O’Sullivan recommends consuming fresh juices and smoothies as they will help keep you hydrated and alert on the go. The fruit can also help you ward of jet lag. Just be cautious and try to choose vegetable and fruit smoothie combinations, as all-fruit smoothies contain a lot of sugar.

A lifestyle magazine inspired by author Sylvia Day