5 Inspiring Mark Twain Quotes to Read with Your Morning Coffee

#SorryNotSorry that the only mug we really want to see in the morning is for coffee, and then follow it with some light reading – something like this list of Mark Twain quotes, compiled to get your day started with some wisdom by one of the best authors of all time.

 

1. Stop complicating things.

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2. You can do this one today.

 

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3. Express yourself whatever it takes.

 

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4. It’s ok to be terrified!

 

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5. Sometimes, it’s the smartest answer.

 

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Photos via BrainyQuote.com

Places to Find Volunteer Opportunities Near and Dear to Your Heart

What never goes out of style? Sporting kindness and generosity. One of the many ways to humbly don goodwill is through volunteering for causes that matter to you.

Here’s a list to get you inspired:

Volunteer with Habitat for Humanity

Habitat for Humanity has one mission: build homes for people who need homes. Teams of Habitat volunteers all over the world are building homes right now so you can easily donate some sweat equity abroad or close to home. Every person deserves a place to rest and feel protected. You can be a part of the effort that gets them there.

 

Connect with Your Dream Cause

Do you dream of making the world a better place? Idealist.org connects you with the resources, organizations that can make that dream a reality. Launched in 1985, this global network has some been doing volunteer matchmaking for decades.

 

Help the National Park Service

Do you love nature and working outdoors? The National Park Service is always looking for volunteers. Park Service opportunities include collecting and gathering scientific data, and helping track wildlife, birds and plants for research projects. If you’re passionate about art, you can apply to be an artist-in-residence.

Give Back to Our Disabled Veterans

The Stephen Siller Foundation raises funds to build smart homes for severely disabled veterans. Smart homes feature voice-activation, automated doors and lights, specially designed showers, custom cabinets and counters, and other modifications needed by many returning veterans. The foundation hosts many 5Ks to build awareness and they always need volunteers.

 

A Ketogenic Diet: What It Is and Who It’s For

A low-carb diet has many variations — the ketogenic, AKA “keto” model being one — and on a surface level is simply a diet low in carbohydrates. However, the reasons behind why a low-carb diet can be beneficial, if it is or isn’t right for you, and how to begin are a bit more complicated.

First of All, What is a Carbohydrate?

Before getting into the details of a low-carb diet, let’s make sure to have a proper understanding of what a carbohydrate is, exactly.

There are three macronutrients: protein, carbohydrates, and fat. Out of these three, fat is the slowest burning macronutrient (it takes the longest to break down in the body), followed by protein and then carbs. Carbohydrates are naturally occurring in certain foods such as starches, sugars, and fiber, and the healthiest sources are vegetables, fruits, and whole grains.

ketogenic diet

Unfortunately, the SAD (Standard American Diet) includes excessive carbs in the form of breads, pastas, baked goods, and processed/packaged foods. Not all carbohydrates are created equal, and there is a big difference between complex carbohydrates and simple carbohydrates.

Simple carbs are refined carbs that have had their vitamins, minerals, and fiber largely stripped via processing, and are the ones widely linked to a myriad of diseases such as obesity, heart disease, and type 2 diabetes.

What Constitutes a Low-Carb Diet? 

Not all low-carb diets are created equal, either, as there are various ways to go about it depending on your goals, lifestyle, activity level, body composition, gender, age, and nutritional needs.

100-150 Grams

This is the most moderate version and is a great place to start. You can fairly easily reach this amount of carbohydrates by simply omitting refined sugars and grains, and eating the bulk of your carbohydrates from all veggies, fruits, and moderate amounts of whole grains. This option is great for moderate weight loss or for maintaining your current weight, along with supporting overall health and disease prevention.

50-100 Grams

This option is definitely more restrictive, and will usually lead to faster weight loss. It still allows for most all non-starchy veggies, some starchy veggies, and about one to two pieces of fruit per day.

30-50 Grams (Ketogenic Diet)

Eating under 50 grams per day (closer to 30), is known as the ketogenic diet. It’s quite restrictive but can offer some pretty impressive benefits to certain people. For example, if you are obese and/or suffer from a metabolic disorder (like diabetes), this diet can be very effective. Your body enters a state of ketosis, which basically switches your brain’s energy source from glucose to ketone bodies. On this low-carb model, you will eat a lot of low-carb veggies (like leafy greens) and very moderate amounts of low-carb fruits (like berries). Starchy veggies (like sweet potatoes, potatoes, and winter squashes) are prohibited, and you’ll get more of your calories from healthy fats.

If you’re considering a ketogenic diet, it is best to consult with a trusted healthcare professional, as this model is not appropriate for everyone.

Benefits of a Low-Carb Diet

Weight Loss (Especially Around the Mid-Section)

ketogenic diet

Multiple studies have shown that people lose weight faster on a low-carb diet versus a low-fat diet, without needing to restrict calories as much (meaning you can eat more calories on a low-carb diet than a low-fat diet and still lose weight).

Research also shows that low-carb dieters lose two to three times the weight compared to low-fat dieters and experience far fewer cravings and less hunger.

Low-carb diets are especially helpful in reducing visceral fat, which is fat that accumulates around our vital organs, giving us not only that “muffin top” look but also putting us at far greater risk for heart disease, diabetes, and other chronic diseases.

A Way to Eat Whole Foods

One nice side effect of eating a low-carb diet is that you will naturally phase out the “bad” carbs and focus in on the “good” carbs. Eating under 150 grams of carbs per day does not allow you to include refined flours and sugars like breads, pastas, and baked goods. Instead, you’ll be eating dark, leafy greens and other non-starchy veggies, and all of your carbs will come from nutrient-dense sources.

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Support of Chronic Health Conditions 

All low-carb diets (but especially the ketogenic diet) have been linked to prevention and treatment of neurological conditions and metabolic disorders. For example, the keto diet has been long studied for its treatment of epilepsy in children, and is also thought to support Parkinson’s and Alzheimer’s diseases.

Low-carb diets are also known for their ability to treat metabolic syndrome (which involves high blood sugar, blood pressure, and triglycerides along with low HDL/“good” cholesterol and excess abdominal fat).

Craving and Appetite Control

Plain and simple, you won’t stick to a diet that leaves you hungry and craving carbs. Low-carb diets really are the best way of eating to lose weight and experience less cravings and decreased appetite, since both fat and protein are slower to digest than carbohydrates and effectively work to regulate blood sugar levels and keep us satiated. In fact, many people find that they can lose weight on the low-carb model without counting calories.

What to Expect on a Low-Carb Diet and How to Assess Progress

After starting a low-carb diet, you can assess your progress in a few different ways. The number on the scale will probably drop, but remember that this isn’t the only (or best) marker of success. Your body composition will likely change (more muscle and less fat), and you can assess this by simply noting how your clothes fit. You can also keep body measurements using a tape measure (getting someone to help you makes it easier), or taking progress pictures.

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The first days of a low-carb diet can bring on symptoms sometimes such as fatigue, cravings, and a foggy brain, which is the process your body is undergoing of learning how to turn fat into ketone molecules that supply energy to your brain. (This especially happens on the ketogenic diet.) The process of relying on fat for fuel instead of carbs can take anywhere from a few days to several weeks, depending on the person. 

What if Im a Vegetarian?

While it is more challenging, vegetarians can also adopt a low-carb diet model. Reaching a state of ketogenesis will be nearly impossible (especially if you are vegan), but you can certainly still reap some of the benefits.

If you are willing to eat dairy, a low-carb diet will be easier. Excellent dairy sources of protein that are low-carb include Greek yogurt, eggs, grass-fed butter, ghee, and cheese. These foods also are higher in vitamin B-12 than plant foods.

ketogenic diet

Along with dairy, you’ll also need to include high protein, low-carb veggies and fruits such as cauliflower, tomatoes, onions, bell peppers, eggplant, brussels sprouts, and broccoli. Berries are a great addition as are avocados, olives, and high-protein nuts and seeds. Coconut oil is one of the best fats to include for all low-carb dieters.

So, Whats the Verdict?

To learn more specifics of what to eat on the low-carb model, check out this article. There are various ways to go about a low-carb diet, and it is best to think of it as a long-term way of changing your eating habits — not as a short-term diet. Many studies have shown that the low-carb diet is truly one of the best in preventing future disease and achieving optimal health; however, like any diet, it won’t work for everyone.

America’s Top 9 Best Cities to Travel to—If You Love Snacks

Let’s say you identify as a “foodie” and you want to find the world’s best place to brunch. The Internet is built for people like you: the people who will cross streets, cities and mountains to locate the highest ranking “eggs benedict and a side salad.” A quick Google search will return hundreds of results for the best cities to brunch, lunch and dine in. You have a need, and somewhere, a listicle has an answer.

But not all of us identify as “meal people:” some of us live our lives perfectly content just to eat snacks. Despite what the “meal majority” says, many snacks are quite nutritious, and even the medical community has recently come in out in favor of a snack-based society. Snacks taste good, they feel good and they often “cost good” too. Yet it can be hard to find out what cities to travel to (and eat in) if you identify as a snacker. The Internet doesn’t have easy answers. That’s why we—after an in-depth investigation and extensive amounts of round-the-clock-snacking—decided to identify and share the best 9 cities to travel to—if you love snacks (which obviously, you do).

 

1. Philadelphia, PA

It’s home to some of America’s most beloved landmarks, including The Liberty Bell, Independence Hall, and the world’s best pretzel stall—Miller’s Twist. For people who grew up with Rold Golds and Bachmann’s, pretzels bring up salty, dry, underwhelming memories. But Miller’s Twists, located in Reading Terminal’s glorious food market, reinvents the often abused snack. Slightly sweet, lightly buttered and just soft enough, Miller’s Twists are a must-eat-NOW in a must-see-soon city.

 

#NationalHotDogDay? Don’t mind if we do! #MillersTwist #PretzelDog #LoveRTM

A photo posted by Reading Terminal Market (@rdgterminalmkt) on

   

2. Madison, WI

Madison might have a fascinating and storied history, but all of their accomplishments pale in comparison to their chief regional export: cheese curds. Head down to The Old Fashioned to eat the city’s best soft-yet-stable, milky-yet-moist, cheesy pieces of heaven. Is it good for you? Irrelevant. It’s a cheese curd, and it is wonderful.    

3. Brooklyn, NY

Called the “snack capital” by snack-enthusiasts everywhere (this writer), there are so many reasons to head to Brooklyn for snacks—chief among them, donuts. While the city is home to many donut specialists, locals recommend Clinton Hill’s Dough, known for its strange and wild variety of flavors: hibiscus, chocolate salted, Earl Grey. Dough donuts are softer than traditional donuts, which makes eating them feel like you’re eating a really delicious pillow.        

4. St. Louis, MO

Bacon might have the best reputation, but people who care about pork know the best place to find it is in prosciutto. St. Louis is home to Volpi, a brand you might be able to find in your fancy supermarket, but originates in this bustling city. Head down to Volpi for freshly sliced slabs of joy, and the never-to-be-missed opportunity for free samples.

5. Chicago, IL

Chicago might be the restaurant capital of the Midwest, but their biggest culinary delicacy is a little more quotidien: popcorn. Sure, you might be able to find branches of Garrett Popcorn in other cities, but Chicago is home to the original legendary popper and flavors such as: Cashew CaramelCrisp, Macadamia CaramelCrisp, and the one and only—plain.

 

My favourite popcorn from where it originated.. straight outta Chicago!

A photo posted by YeeWen Tan (@yeewenscreams) on

   

6. Palo Alto, CA

Sometime in the last decade, hummus simply went viral in the United States. And while most supermarket shoppers are familiar with decent alternatives Sabra and Tribe, some people want and deserve the best. Oren’s Hummus Shop in Palo Alto, California, imports many of their organic ingredients from Israel, and their time and attention shows up in both their silky smooth hummus and five-star Yelp results.    

7. Hyannis, MA

Forget the stunning beaches and legendary families that travel here every summer: let’s talk chips. You might have seen or eaten Cape Cod Chips if you have access to a local Whole Foods or up-and-coming bodega. But seriously—why buy one bag when you can eat free ones in a factory, without shame, without judgment? Back in the 80’s, Cape Cod Chips–crispy, salty, and not full of poison—brought “kettle chips” into the mainstream.        

8. Las Cruces, NM

Las Cruces might have been rated one of the most boring places to live in America, but who cares: they’ve got nachos. Specifically, nachos covered with smoky-sweet brisket over at the infamous El Patron. That, combined with guacamole, salsa, cheese and homemade tortillas, will make all of your subsequent health problems seem totally worth it.

9. Portland, OR

No comprehensive snack list would be complete without Portland, home to some of America’s best healthy snacks, and yes—chicken wings. While there’s a bevy of socially conscious wing joints to choose from, we recommend Pok Pok, a Thai eatery with awesome, garlicky, fish-saucy wings and absolutely reasonable prices. Win-win, wing-wing.

Guy Talk: What He’s Actually Saying

Whether you’ve been talking to a guy for two weeks, or have been happily together for twenty years, one of the most common struggles in any relationship is communication. As men, we’ve developed a reputation for ourselves—and perhaps rightfully so. It’s not that we’re uncommunicative. It’s just that, sometimes, we aren’t the best at articulating ourselves. And often, we like to assume that a simple yes or no, or cryptic text message solves the problem (it doesn’t). Ladies, no need to freak out. We’re not that hard to understand. To help, below we’ll decode some of our common sayings (AKA guy talk).

 

What he’s saying:  “I’m sorry.”

What he’s actually saying: “I’m sick of arguing, can we have make-up sex now?”

Commonly heard after a fight or argument, men often use this seemingly honest statement to cover up what we really mean. Yeah, we’re probably sorry, but we’re also ready to go.

What he’s saying: “I’m good.”

What he’s actually saying: “I like the things the way they are right this second and I’m literally not looking to add or change anything.”

When we say we’re good, it’s best to believe us. Sure, it’s a pithy reply. But it’s an honest one.

What he’s saying: “I promise.”

What he’s actually saying: “I kind of promise.”

If we consistently promise to do things and don’t show up or call, use your best judgment and put stock in our actions. Not all men are the same. And when real men make promises, we follow through with them.
man smirk

What he’s saying: “You’re not fat.”

What he’s actually saying: “Seriously, you’re not fat.”

Commonly uttered when you’re naked, we generally mean it. You’re seriously not fat. And you going on and on about body issues is getting tedious.

What he’s saying: “I’m not ready for a relationship right now.”

What he’s actually saying:” I’m not interested in a relationship with you.”

If we’re afraid of committing, it’s probably not circumstantial. It’s probably you. However, if you’d like to become friends with benefits, let us know!
Married couple having an argument sitting up n their bed facing off in opposite directions as they ignore one another

What he’s saying: “I’ll call you.”

What he’s actually saying: “I won’t call you…but I don’t know how to say it nicely.”

Usually heard at the end of a date, this phrase is our go-to when we don’t know what else to say. What we really mean is that we don’t ever want to see you again, but we’re not sure how to put it bluntly.
man waving goodbye

What he’s saying: “She’s just a friend.”

What he’s actually saying: “I’d like her to be more than a friend but I also don’t want to cheat on you.”

Oh baby you, you got what I need. And I swear she’s just a friend…
man and woman working

What he’s saying: “You look better without makeup.”

What he’s actually saying: “Hurry up, I’m damn hungry.”

Commonly heard before a dinner date, he’s probably being honest. However, he’s also hangry and could care less what you put on your face.

What he’s saying: “It’s a boys night.”

What he’s actually saying: “I just need a night to drink beers and talk about stuff that bores the hell out of you.”

Seriously, the game is on and I’m in the mood to pound beers and get in touch with my primal side. I may look at other girls, but I’m not going to cheat.

What he’s saying: “I’m busy.”

What he’s actually saying: “I have plenty of time…I’d just rather not spend it with you.”

Unfortunately, we’ve decided to not put you on the list of important things to make time for. There are 24 hours in a day—there’s no way we’re busy every single one of them.

What he’s saying: “Let’s try something different.”

What he’s actually saying: “I’m starting to get bored.”

We mean it. Let’s try something new, whether it’s in the bedroom or in the kitchen. Keeping things fresh and exciting isn’t too much to ask, is it?
Sexy man holding handcuffs, sit on sofa, black and white, bdsm

What he’s saying: “I like chilling at my place.”

What he’s actually saying: “I’m really only interested in seeing you behind closed doors.”

AKA I’m really just into having sex at the moment. Take it with a grain of salt.
Top view of sexy muscular young man looking at camera with sensual smile while lying in bed

What he’s saying: “I need more space.”

What he’s actually saying: “I need some time alone to think things over.”

We’ve probably just had a fight. And I probably need some time to save my ass.

6 Amazing Apps to Help You Unwind

You may think that the moment you slip off your work shoes and flick on the TV, you unwind. That the ball of yarn in your stomach, which has been winding tighter and tighter all day, will begin to unravel all by itself. Sadly, that’s not always how it works. You need to actively seek out that rest. You deserve it. It’s not easy to find a spare moment in which to have some much-needed “you time.”

By using these six apps, you can ensure you give yourself every possible chance to chill out whenever and wherever you happen to be.

1. Meditation made easy – Headspace

Sometimes, life gets caught in fast-forward mode. You’re watching the scenes play out, but things are going faster and faster, and you have a grand total of zero control. You want to hit pause. Well, you can. Headspace allows you to do just that. Rather than diving you head-first into the deep world of meditation, the app offers a simple introductory course. For the first 10 days, you have to spare just 10 minutes. Soothing sounds accompanied by a calm voice take you through every step. This course should guide you and teach you some of the basic strategies you’ll need, should you wish to incorporate mindfulness into your lifestyle. After the introductory period is up, you’ll have the option to pay a small subscription for the full version. Failing that, you can simply keep using the free app. The bite size meditation sessions can fit seamlessly into even the most hectic of lifestyles.

2. Wind down – Sleep Easy by Shazzie

Similar to Headspace, the Sleep Easy app offers a step-by-step course, which promises to teach you how to meditate and, ultimately, switch off. Shazzie is the writer and founder of the app. She is also an expert in so-called “life transformation programs.” The app features a 26-minute recording which seeks to help you drop off to a meditative sleep state. By the end of the sound bite, the app creator promises you will be “refreshed, renewed and resonating so much more from your heart and a place of stillness.”

3. Slumber in peace – Infinite Storm

infinite stormInsomnia is an increasingly common problem, and one which is oh-so-densely related to stress and anxiety. Spending the twilight hours counting sheep and praying to nod off to never-neverland is no healthy way to rest. According to one intriguing study, introducing white noise into the bedroom environment encourages 73% of children to drop to sleep naturally. There’s no reason that should not apply to adults as well. White noise can be anything from mechanically generated sounds to natural noises, such as rainfall. Infinite Storm is a free app that allows you to choose from a range of sound effects which will help you slumber peacefully. From “heavy storm” to “tin roof rain,” there’s a broad array of options. Choosing the right one for you is most certainly a game of trial and error. It’s worth experimenting with the choices a while, until you find the one that aids your sleep best.

4. Simple breathing tips – Breathe2Relax

This easy-to-use app describes itself as a “stress management tool,” but it can be so much more than that. In times of great pressure, your breathing becomes more and more shallow. Simply put, your brain fails to get the oxygen it needs, and this issue serves to exacerbate the problem. The solution is simple: diaphragmatic breathing. This app teaches you how to control your breathing by using straightforward self-training devices. You may not think that you need an app to help you do what comes naturally; but once you start using it, you’ll reap the rewards.

5. Find your Zen – Calm

calm appIf you’ve ever visited Calm.com, you’ll find the premise of this app is much the same as the site. The web page offers an array of calming sounds, which you can set to a timer on the background of your desktop. While the app version offers this function, it also includes a rather interesting “7 Steps to Calm” program. The instructive guide will teach you vital meditation skills, such as maintaining the correct posture and taking the time to evaluate how you really feel. If you’re new to the world of meditation, this app is a beginner’s crash course in the astounding art.

6. Drift off fast – Power Nap App

power nap appDo you feel drained and slovenly at times? Well, you’re not alone. Many of us experience these feelings, especially when we don’t allow ourselves the rest we need to function. Having a quick power nap may make all the difference. According to the National Sleep Foundation, a 20- to 30-minute sleep can increase alertness and help you rejuvenate your mind. Of course, there is always the unfaltering fear that you will fall into the deepest of sleeps and not wake up on time. The Power Nap App helps you avoid just that problem. You can set a timer of up to 30 minutes for your sleep. During that time, the app plays you pleasantly soothing sounds, such as birds and thunder. When the time is up, you’ll be awoken by your chosen alarm, such as bells or even soft piano music. If you’re struggling to fit a quick sleep into your day, this could be the app for you.

Destination: Reykjavik, Iceland

Touching down at the Reykjavik airport is a bit like landing on the moon. Windswept volcanic lava flows cover the ground for miles, again covered by snow and ice, or green moss depending on the season. Sky blue water flows from under rocks and steam vents erupt in the distance, showing a hint of the country’s geothermal prowess.

snow-capped mountains

The temperatures are extreme and moon boots (or Uggs) are welcomed, if not completely mandatory for being comfortable in such seemingly inhospitable beauty. Thirty minutes down the road from the airport, one quickly discovers home base to this small nation in the quaint town of Reykjavik.

Colorful rooftops and an eclectic mix of stores, restaurants and bars line the small European style streets.

colorful rooftops

Walking down Bankastræti, the main street in  Reykjavik’s city centre, you’ll find stores selling Icelandic wool sweaters, backpacking gear, beautifully designed kitchen gadgets in a wide range of pastel colors, furniture carved using Scandinavian design principles and kids toys too cute to play with.

balloons

Icelandic meals

The traditional restaurants serve up rotten shark, shots of Cod liver oil and Skyr (a thick and delicious yogurt) while more modern approaches to cuisine feature Michelin star worthy food from around the globe. Down the hill near the water a beer festival takes place, where Viking descendants and plenty of tourists down pints of craft ale from Europe and the United States.

muskat

The drinks are made with novel ingredients and the bread is truly other worldly. Maybe it’s something in the water or something in the air or maybe it’s some secret Viking baker mojo. But if you go, eat the bread.

bread

nice view

For those looking to get a view from above, a helicopter ride over the city and surrounding volcanic mountains is well worth every large penny that it costs. The country’s power grid is completely supported by geothermal activity and from the sky it’s obvious that the land runs deep with energy. Volcanic lava vents cover the ground and steams rises from multiple peaks creating clouds of steam hundreds of feet in the air.

snow on ground

There are also frozen waterfalls of equal height and a clear view of two massive tectonic plates colliding. At first glance the island seems dormant but the longer you spend understanding it, the more it reveals itself as a living and breathing host to its inhabitants. Mid flight it’s mandatory to take a pit stop on one of the active volcanoes to sip a bit of champagne and take a couple #nofilter Instagram pics.

There are plenty of things to do and see during the day but night offers up its own bounty inside and outside of Reykjavik. Iceland is one of the best places to see the northern lights to witness solar clouds passing overhead like illuminated ghosts. People in the city party late into the night, listening to live music and dancing while most outside of the cosmopolitan enclave huddle around warm hearths with a book or a story and a few eager listeners. There are many beautiful lodges outside of town to do so in.

beautiful lodge

For a day trip outside of town it’s great to get out to the coast where the sea collides with rocky cliff sides and oceanic birds soar overhead.

nice day at the beach

There are tales of Viking landings as well as nuggets of volcanic rock on the beach, considered magical as they were blessed by nomadic trolls. One of the rock formations is named after a Viking ship and its not hard to see why.

sunset

There are seemingly few animals as you drive down endless roads but there are horses. And their ability to survive in this harsh ecosphere is apparent by thicker than normal fur and heavy manes. The horses in the barren field to the side stand steadfast in a circle. No shelter other than one another. I can only believe their ability to survive is a testament to thousands of years of genetic selection. Along the road there are farms brimming with activity (although I’m not sure what you can farm in the middle of winter) and plenty of houses that have seen better years, now standing only for photo ops.

house on beach

No trip to Iceland would be complete with at least one stop at one of the world’s most famous wonders (and tourist traps) The Blue Lagoon.

house on the water

Here you can bathe in natural springs heated by volcanic energy. The bottom of the lagoon is coated in silica rock that has healing powers and above the lagoon you can order a fresh juice or glass of champagne from the in-water bar. It’s a bit of scene but it’s also something that has to be seen, as is pretty much everything in this stunning country.

Top 5 Book Boyfriends to Swoon Over

Few things compare to the enduring pleasure of falling in love with men who live in the worlds of words. With outsized passions or masculine overtures, they’re not called heroes for nothing. Who is your favorite book boyfriend? Here’s a list of book heroes we love falling in love with, from the Beyond Words Team.

1. Mr. Darcy

Pride and Prejudice by Jane Austen

Mr Darcy Pride and Prejudice by Jane Austen

The consummate “don’t you see you’re in love?!” story, Pride and Prejudice stars Mr. Darcy who makes the book list for striking the perfect balance between conceited rich guy and noble humanist of convictions. Restrained passions between him and Elizabeth Bennet in Austen’s 19th-century tale eventually lead them to discover one fine day that they’re really, truly, mad for each other. Kiss. Deliver a letter.

 

2. Noah Calhoun

The Notebook by Nicholas Sparks

Ryan Gosling - The Notebook

It’s 1946 and Noah Calhoun spends a sweaty day fixing up a house that’s almost 200 years old, to come home and quote some Whitman with a cup of tea. Need we say more? Dashing Noah Calhoun is the summer boyfriend of our dreams. And winter love, and spring love…

 

 

3. Heathcliff

Wuthering Heights by Emily Bronte

Laurence Olivier Merle Oberon Wuthering Heights

Love. It’s all about hate. Or at least acute episodes of brooding 18th-century passion. Heathcliff makes the list for his total dedication to loving Catherine as much as he can’t stand her. Their love blossoms as kids when social class is not an issue, but the fickle Catherine opts to marry for money and status, leaving Heathcliff to cut off his nose to spite his face. We understand the smoldering nature of your intense desire, Heathcliff, even if Catherine never quite does.

 

4. Rhett Butler

Gone with the Wind by Margaret Mitchell

Rhett and Bonnie Blue Butler

Wiles don’t work. Tears don’t do the trick. Straight up pleading neither. Rhett Butler is the rebel with a cause. He knows us better than we know ourselves. He knows we are stronger than we think we are. And while he is the epitome of all that is enterprising, cunning, and masculine, the velvet of his true heart comes to life when he has a daughter. Sigh.

 

5. Gideon Cross

The Crossfire Series by Sylvia Day

Henry Cavill

“Gideon Cross was an impossibly gorgeous man, so beautiful that people stopped and stared when he walked by. I’d once thought of him as a sex god, and his frequent–and enthusiastic–displays of prowess constantly proved me right, but I also knew he was all too human.” – Entwined with You

Yes.

SWEAT by BW: Dumbbell Workout

The dumbbell is an incredibly effective tool to develop total body strength, stability, and explosive power. The wide variety of available dumbbell workouts allow for practically limitless possibilities of exercises, not to mention, its accessibility and low cost makes it a great choice for at-home training.

For many exercisers who are involved in strength training, the dumbbell will be their first foray into the world of “free-weight” training and the benefits of free-weight training are significant.  Most people feel confident using machine weights, because a machine is stable and has a pre-set range of motion built into it. While this makes it safe for everyone to begin developing strength, it leaves much to be desired for functionality. Enter the dumbbell: when not able to rely on a machine’s stability and pre-set range of motion, you’re forced to create range of motion and stability from within.

This inherent demand for stability develops the body in an entirely different way than a machine can.  It builds stability around your joints while strengthening your muscles at the same time.  Also, the demand for your body and nervous system to create and control range of motion on its own creates a network of motor pathways that provide a more functional level of strength. And by functional we mean the strength that can be used in day to day life.

If you’re looking to step up your strength training and progress into dynamic functionality, look no further than these four powerful moves that require only a single dumbbell.

 

Dumbbell Goblet Squat

The king of exercises, the squat, is incredibly effective with this unique position that safely allows you to learn this greatest of all strength building moves.

-Grasp the dumbbell and support it from one end with both hands, as you would carry a giant goblet, and place it at chest level with your elbows under your wrists

-Stand with your feet about shoulder-width apart with your toes slightly turned outward

-Breath in and brace your abdominals

-Send your hips back slightly and squat down until your hips are slightly below parallel

-Maintain your weight in the middle foot and keep your chest up throughout the movement

-Push back up to standing position

 

Dumbbell Snatch

The dumbbell snatch is our first look into explosive training with weights.  Enjoy the athleticism and explosive hip action that this classic move provides.

-Stand with your feet slightly wider than shoulder width apart

-Place the dumbbell in one hand hanging at arm’s length in front of your hips

-Breath in and brace your abdominals

-Send your hips back and soften your knees until the dumbbell is hanging at approximately knee level

-Immediately and forcefully open your hips and knees to create upward momentum on the dumbbell

-Guide the dumbbell’s momentum with your arm until the dumbbell is overhead and locked at the elbow with your bicep covering your ear

-Slowly guide the dumbbell back to your shoulder, then to the hanging position at your hips before repeating

 

 

Dumbbell One-Arm Press

The press is one of the single most important upper body strength builders and, with dumbbells, we receive the awesome benefit of strengthening each side individually for better muscular balance.

-Place the dumbbell in your hand at shoulder level

-Stand with your feet approximately hip width apart

-Breath in and brace your abdominals

-Press the dumbbell to arm’s length overhead until your bicep is covering your ear

-Slowly return the dumbbell to shoulder level

 

 

Dumbbell Reverse Lunge in Goblet Position

The reverse lunge is a remarkable single-leg strength movement that will leave your glutes and quads feeling the burn.

-Grasp the dumbbell at one end and place it at chest level, supporting it from one end with both hands, as you would carry a giant goblet, and place it at chest level with your elbows under your wrists

-Breath in and brace your abdominals

-Step back with one leg onto the ball of your foot

-Lower your body in this position until your back knee lightly touches floor. Both knees should be at 90 degrees at the moment the back knee reaches the floor.

-Push off of the floor and lift your back leg back to meet your front leg in standing position

-Alternate legs each repetition

Eat, Drink and Be Arty in San Diego

Despite being one of the 10 largest cities in the country, San Diego has an easy breezy small town feel. Seventeen miles of coastline ring the city, bringing wafting ocean breezes to the collection of diverse neighborhoods that comprise it. Known for its sunshine, surf culture and laidback attitude, San Diego is coming into its own. Whether you have a week or a weekend to explore, we’ve gathered our top picks of must-sees in this sunny, seaside city, whatever your mood.

Get Caffeinated: Swell Café Mission Beach

 

Begin the day sipping coffee by the sea at the Swell Café in Mission Beach. Located a block from the ocean, the sweet smell of coffee mixes tantalizingly with an ocean breeze. The popular spot roasts its own beans while staying conscious of its impact on the environment. You won’t find any Styrofoam here. So, grab a cup “for here” and order from their diverse breakfast menu. From acai bowls to vanilla bean French toast, there is something delicious for everyone from the health-conscious to the less-so.

 

Get Arty: Museum of Contemporary Art San Diego Downtown

Get a behind-the-scenes look at the architecture of our downtown location this Saturday! Join us for two FREE…

Posted by Museum of Contemporary Art San Diego on Wednesday, October 14, 2015

 

This offshoot of the larger MCASD space in La Jolla is worth a visit, especially if you’re under 25 (admission is free!). Dedicated to art made after 1950, the space is small and intimate with just a few quiet galleries to explore. Currently on display through February is Robert Irwin’s literally brilliant Light and Space, a room-sized installation of florescent light tubes. You can also interact with Judith Barry’s experiential video installation, Voice Off, an exploration of our interior and exterior voices made manifest at the same time.

 

Get Shopping: Junc Life in South Park

It takes a village to create holiday spirit! Start yours with one of these! #junclife #lifestyle #shopsmall #christmasvillage #gifts #decorations #shoplocal #accessories #southparksd

Posted by JUNC LIFE on Wednesday, December 16, 2015

 

From Downtown San Diego, the cozy and tree-lined enclave of South Park is less than a 10-minute drive away. Meander in and out of a bevy of boutiques, many of which specialize in local and artisanal goods. It’s like a well-curated Instagram account come to life. Junc Life bills itself as a “lifestyle mercantile” and carries new and vintage clothes, accessories, furniture and food. Its offerings are quirky, eclectic and often one-of-a-kind, just like the neighborhood itself.

 

Get Tipsy: Societe Brewing Company in Kearny Mesa

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Photo Courtesy of: Societe Brewing Company

San Diegans love their beer as evidenced by a booming craft brewery scene. More than 100 breweries entice locals and tourists alike to taste their specialties. Brewery-hopping tours have popped up in the last few years, but we suggest heading directly to the tasting room at Societe Brewing Company. Brewed on the premises, four distinct series of beers can be sipped and analyzed in a big open space. Get a bite from one of the food trucks that rotate throughout the week and if you plan to stay a while, grab a board game and play with your new beer-loving friends.

 

Get Down: RoofTop600 in the Gaslamp Quarter

Give yourself a midweek treat with drinks by the Rooftop600 at Andaz fire pit!

Posted by Rooftop600 at Andaz on Wednesday, April 9, 2014

 

Revelers of all kinds are drawn to the Gaslamp Quarter, the heart of San Diego’s booming nightlife scene. Victorian buildings are nestled among skyscrapers and a trolley chugs its way down the main drag. The walkable neighborhood makes bar- or club-hopping eminently doable, even in heels. Head up to RoofTop600 at Andaz. This poolside hotel lounge transforms into a club at night, complete with velvet ropes, fire pits, DJs and bottle service. But if Vegas-level clubbing isn’t your scene, there are plenty of other options all within stumbling distance.

 

 

A lifestyle magazine inspired by author Sylvia Day