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Fitness is not limited to workouts. In fact, your workout is just the beginning. Proper nutrition and supplementation are key components for a well-rounded fitness plan.

This article not only provides healthy nutritional alternatives, but tips on which foods are best before and after a workout.

Before your workout, your body needs calories. Not just any old calories, not empty calories, but calories that will fuel your workout with energy. After your workout, your muscles need replenishment, so it’s just as important to eat not long after exercise.

The following recipes contain essential nutrients: Protein, fat, and carbohydrates. They are not only delicious and nutritious, these recipes will help you burn fat and gain lean mass. Not to mention, they are filling, easy, and don’t require a lot or prep time.

1. 15-Minute Tex-Mex Chicken Salad


Got 15 minutes? This is a great post-workout meal. It contains Omega-3 oil, protein, potassium, carbohydrates and a host of other nutrients to help replenish those lost during exercise. This Tex-Mex Chicken Salad is courtesy of Registered Dietician Matthew Kadey.

Check out the recipe here: 15-Minute Tex-Mex Chicken Salad, Muscle & Fitness

2. Chocolate Chia Recovery Drink


Think about it. Our bodies lose a lot of water during exercise, leaving us dehydrated. And what’s one of the natural supplements to replace lost electrolytes? Coconut water.

After a spin class, Crossfit, or HIIT, a Chocolate Chia Recovery Drink is perfect. Chia seeds are full of “good” carbs, mostly fiber, which means your body digests them slowly, keeping your hunger at bay. Bananas contain potassium which helps to curtail muscle cramps. Just blend and go!

Here’s the recipe from the “Minimalist Baker:” Chocolate Chia Recovery Drink

3. Blueberry-Almond Overnight Oats


Let’s face it, getting to the gym is hard enough. Who has time to muster up all kinds of ingredients, cook, and consume? Prepare Blueberry-Almond Overnight Oats. Full of fiber, protein and complex carbohydrates, this filling meal awaits you in the morning.

The antioxidants in the blueberries will help kick up and spit out free radicals that exists in the body, making way for smooth cellular activity. Prep time: Five minutes!

Here you go: Blueberry-Almond Overnight Oats

4. Asian Jalapeno Chicken


Boost your metabolism! Spicy foods are great for speeding up your metabolism. They contain the almighty chemical, capsaicin, which will shift your body – and weight loss – into high gear!

If you can take the heat, get this perfect combination of protein and spiciness here: Damn Delicious Asian Jalapeno Chicken

5. Fat-Burning Chef Salad


Getting lean can require a lot of discipline for some people, but when you eat tasty foods, like eggs, smoked turkey, and an abundance of greens, your goal is more attainable.

Certain foods have fat-burning properties, such as turkey breast, tomatoes, celery, broccoli, blueberries, grapefruit, apples, onion, raw vegetables, and many others. Whether you’re getting in shape for a wedding or the beach, this salad will get you ready!

Check out the recipe here: Fat-Burning Chef Salad

6. High-Protein Chicken Meatballs


Protein shakes aren’t the only way to put on mass. It’s always preferable to consume real food as the body digests these more efficiently.

High-protein meals are best for gaining muscle mass, so if you want to get buffed or toned, a combination of protein, complex carbs, and heavy weight-training will get you there. Get the recipe, then get to the gym!

Here’s the recipe: High Protein Chicken Meatballs Recipe

7. Peanut Butter Banana Bulking Protein Shake


If you do, however, enjoy the convenience of a protein shake, make your own.

While it’s tempting to grab a protein bar or ready-to-drink protein shake, these usually contain ingredients which classify them as inflammatory foods. Unless you want to be bloated, steer clear.

This Peanut Butter Banana Bulking Protein Shake has a whopping 58 grams of protein, it’s a powerful source of fuel for athletes, and it tastes incredible!

Here’s the recipe: Peanut Butter Banana Bulking Protein Shake Recipe

8. The Best Protein Brownies


Not a quick recipe but worth the wait, these melt-in-your-mouth brownies provide just the right amount of protein and “good carbs,” not to mention decadent dark chocolate.

So, if you’re the type who skips dessert due to guilt, you can enjoy these brownies with a clear conscience. Don’t forget to complement them with a nice cold glass of unsweetened almond milk.

For The Best Protein Brownies, go here: The Best Protein Brownies

9. Trainer Terri’s Light ‘N Healthy Chinese Vegetable Fried Rice


Yours truly loves Chinese Fried Rice so I came up with a way to remove all of the oily fats and sodium that are typical of this dish while maintaining the flavor. It’s packed with vegetables and healthy carbs, so if you need a little energy before your workout.

Try my recipe here: Light ‘n Healthy Chinese Fried Rice

10. Stuffed Bell Peppers with Turkey and Vegetables


Vitamins A and C are your friends when it comes to maintaining healthy immune system, and bell peppers contain them both.

This recipe for stuffed bell peppers is the complete package, with protein, vitamins, metabolism-boosters, Omega-3 oil, antioxidants, and potassium.

Check it out here: Stuffed Peppers with Turkey and Vegetables

11. Skillet Chicken with Cranberries & Apples


Not getting enough fiber in your diet? If you’re irregular or you often feel hungry, it could be that your body isn’t getting enough of this much-needed nutrient.

Soluble fiber, like oats, beans, barley, and even Brussel sprouts digest slowly which keep you from feeling hungry. You are sure to cut back on grazing throughout your day when you incorporate more fiber into your diet. Happy eating!

Here’s the recipe: Skillet Chicken with Cranberries & Apples

12. Herby Pea and Lemon Pasta Salad


Big on carbs? Try this wonderful medley of green peas, pasta shells, and rotisserie chicken and you’ll be in carbohydrate heaven.

Loaded with B vitamins, the green peas will serve as good source of energy. This recipe yields four servings so you’ll have plenty left over for your lunchtime meal at work.

Here’s the recipe: Herby Pea and Lemon Pasta Salad

13. No-Cook Chicken Lettuce Wraps


Not in the mood for carbs? Try these low-carb chicken lettuce wraps that have fewer than 8 grams of carbohydrates.

With minimal prep, this meal is great when you don’t feel like cooking. Kids will be so focused on the chicken they’ll forget that it is wrapped in a vegetable.

Get the recipe here: No-Cook Chicken Lettuce Wraps

14. Turmeric Tomato Detox Soup


In the winter months, instead of seeking out a good soup at a restaurant, you can have soup du jour in your own home!

Rather than use drugs, like Ibuprofen, turmeric is a natural source of relief to alleviate inflammation in joints and muscles. This anti-inflammatory-detox soup is perfect when snuggling under a blanket while watching a movie.

Get the recipe here: Turmeric Tomato Detox Soup

15. Almond Snowballs


The holidays just aren’t the same without cookies. These Almond Snowballs are yummy as an after-dinner dessert or to share at office holiday parties, or even as a reward after your workout.

This recipe calls for all-purpose flour, a refined carbohydrate, and sugar, both of which have a high glycemic index, causing your blood sugar to spike. These ingredients can be substituted with almond flour which is high in healthy fats and fiber, and Stevia, a sweetener that has zero calories and is plant-based.

Get Rachael Ray’s recipe: Almond Snowballs

16. Avo-Tahini Toast


Avocado toast has become a healthy trend that is now popularly-featured on restaurant menus.

It only takes four minutes to prepare, unless you add the boiled eggs, which could take another ten minutes but will add protein to this toasty treat.

The Omega-3 fat from the avocado and the fiber from the whole grain bread will leave you satisfied and full. A great pre-workout meal!

Get the recipe here: Avo-Tahini Toast

17. Salmon Salad Sandwich


You’ll look at a fish sandwich differently with this 15-minute meal. Perfect for lunch, this high-protein, high-fiber, Omega-3-rich Salmon Salad sandwich serves four, which is great for a small luncheon with friends.

You can even serve them as hors d’oeuvres for a dinner party by cutting the sandwiches into fourths and pin them together with toothpicks.

Get the recipe here: Salmon Salad Sandwich

Final Words
It is important to consume the aforementioned nutrient-based meals 45 minutes to an hour, both before and after your workout. If not, your body will use muscle for fuel instead of nutrients and, ultimately, you will lose lean muscle mass and become flabby.

There is also the risk of getting light-headed and fainting due to low blood sugar as well as poor brain function, nausea, and, of course, you won’t achieve optimal exercise performance.[1]

Featured photo credit: Christian Kaindl via unsplash.com

Reference
[1]

^

Livestrong: What Happens if I Workout Without Eating?

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HEALTH PROBLEM & DISORDER
 Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life
Dr. Luis C. Almeida

An Associate Professor of Communication Arts at Lee University who has advised over a thousand students with questions relating to mental strengths. Read full profile

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In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

TABLE OF CONTENTS
Why Is It Hard to Live A Peaceful And Happy Life?
8 Mindfulness Exercises to Start Practicing
The Bottom Line
More Resources About Mindfulness
Why Is It Hard to Live A Peaceful And Happy Life?
Our Habitat Has Become Too Technological
The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug
Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing
There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily
You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts
A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often
Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk
A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

5. Celebrate Your Friend’s Victories
I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner
God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology
You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise
Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line
It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.
January 17, 2019
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It’s Friday night and you’re searching through your wardrobe to put together the right outfit, but you just can’t seem to find anything that matches. Sound familiar? This is the kind of struggle all women have, but things don’t have to be too complicated. You can make your life a lot easier with some clever fashion tips that allow you look your best in any occasions. You can adjust your choices based on your personal style, body type and personality, but most of these tips will work for any of woman out there.

1. Old things must go!

Girls and her shoes
This is where you should start – there’s no room for change if you don’t make it yourself. Open up your closet and take a good look at your clothes. You should ask yourself one simple question – if you were in a store right now, what items from your closet would you buy? It’s a very simple and quite efficient game you should play once in a while. If you want to stop spending hours in front of your closet, it needs to be neat and color coordinated – hoarding clothes always leads to a mess. All clothes you decide need to go shouldn’t be thrown away – donate them! That way, you’ll feel good about it.

2. Big event coming? Shop with a plan

Woman in fancy dress
Whether you’re getting married, or you’re simply attending a black-tie event, you’ll definitely spend a lot of time searching for the right outfit. In order to be efficient and be happy with your choice, you should go shopping with a proper hairstyle, makeup and shoes, so you can see the bigger picture. Also, don’t forget to put on some nice underwear – you don’t want to dismiss a dress that doesn’t look good on you because you haven’t paid attention to your panty line.

3. Extend the life of your cashmere

Cashmere
The fact of something is called cashmere shouldn’t mean much, so the first step towards a long and happy life of an item made out of cashmere is purchasing a quality item. This material can be processed in many different ways, so you could easily end up with an overpaid poor quality sweater. However, there are some indicators that can show you what are you looking at. First, you should be looking for thick knitted garments, and second, try stretching it – if it pulls back, it’s a good type of cashmere. Chances are, you’ll pay good money for any quality cashmere item, so you should take care of it, which means washing it in cold water by hand.

4. Stretch new shoes painlessly

New shoes
There are different ways to avoid calluses, which can really make your day difficult. Most of those problems come from high heels, right? Up until now, I’ve tried different kinds of methods, and the most effective one includes the freezer, believe it or not. If you fill a couple of freezer bags with water, place them in your shoes, and put them into your freezer to stay overnight, you’ll be able to see a huge difference in the morning.

5. Dress it up in a couple of seconds – bow tie, clip on earrings on flats

Quick stylish look
We’d all appreciate it if the days were a bit longer, but regarding the fact that’s not about to happen, you should use all kind of trick and tips in order to dress up quickly. A nice touch is always a bow tie – you can make it work with almost anything. If you don’t have any heels near buy, you could class up your flats by placing clip on earrings on them.

6. Be smart when you buy a jacket

Elegant jacket
Purchasing jackets, coats and blazers has just one rule – it needs to fit your shoulders. If it’s too tight or too wide, leave it in the store, because this is one thing that’s very difficult to alter, even if you have a good tailor by your side.

7. The rules of showing skin

Showing skin
Speaking of rules, we should mentioned those regarding showing skin. It’s pretty simple – show one body part at a time. So if you’re showing your cleavage, pay attention you’re not combining that with miniskirts, and the other way around. Looking and feeling attractive shouldn’t be based on how naked you are. A little bit of mystery is always a nice touch.

8. Treat yourself like a queen

Classy bedroom
Beauty is connected with health more than you think. Taking care of your health starts with resting – no matter how many responsibilities you have during the day, you shouldn’t let them intervene with your sleep time. You’ve probably heard about something called beauty sleep, and you should know it isn’t a myth. So, invest in your beauty and health by encasing your bed with pure silk.

9. Make clothes work for you

Getting an outfit right
You know how some people simply know how to wear the right clothes? There’s no mystery there, and actually, you could pull it off, too, by just thinking about what you’re wearing a little bit more. It all depends on how your body is built – you should tend to accent your features in the right way. For example, wearing V neck will make your torso look longer, and wearing nude pups will do miracles for the length of your legs. Embrace your shape and learn to love all its imperfections.

10. Having trouble with jeans?

Guy and girls in denim
You can’t have a fashionable clothing collection without jeans, but it can be hard balancing trendy ones with those which fit you perfectly. The first rule of buying jeans, no matter the type, is that when you’re in doubt regarding the size, you should always go with the smaller size – they’ll stretch after only two washes. If your daily outfit usually consists of jeans, having a glue gun is necessary. It’s a simple way to do your stitches and hams, it doesn’t cost much and you can decorate your denim whatever you find it suitable. When it comes to altering them, make sure you’ve washed them twice before you visit your tailor. A piece of advice – all hems of your jeans should go up to the tops of your shoes.

11. Say no to makeup & deodorant stains

Makeup stains
These kind of stains are not just unattractive, but also hard to wash. No matter how much we pay attention to avoid them, they have an annoying tendency to appear, right? When it comes to more expensive materials, I strictly advise to wash the stained part with warm water and if that doesn’t help, dampen that garment in water with some detergent. Most of new stains will come off if you just rub it with baby wipes on oil base.

12. Accessorize with bold colors

Fashion accessories
Accessorizing is what actually gives an outfit a personal touch. The way you accessorize is an important part of your style. Most of garments in your color are probably (and should be) in neutral colors, so you can combine them when you find it suitable. So, when you’re purchasing accessories, you should be free to get them in wild colors. Also, don’t be afraid to clash together different materials, like edgy chains with pears and feathers, perhaps. An interesting addition to accessorizing somehow everyone tends to forget are buttons – try switching a set from your garment with the one you choose. It doesn’t require any special sewing skills, and it fits any kind of budget. You should know that accessorizing rounds out an outfit, so try to find time to put on a couple of items.

13. Stock up on scarfs

Colorful scarf
Speaking of accessorizing, the classiest one you can put on is a scarf. They come in different shapes, colors, sizes, materials and forms, so you’ll be able to find a type you’ll like, for sure. It’s the fastest way to accessorize, and it can turn every outfit looking like million bucks.

14. A comfortable outfit is a must for a fun night out

Party at the club
If you don’t pick out your clothing items carefully, you might end up fixing up your outfit every couple of minutes, unable to have any fun at all. Start by choosing shoes which are comfy, and coordinate your outfit with them. Make sure all items fit perfectly, so that nothing is slipping. Also, experts recommend carrying a sturdy chain bag, so your hands can remain free.

15. Working with a limited budget

Shopping on a budget
The hardest part of shopping is deciding when it’s enough. It’s more than easy to be carried away, but with a little bit of planning, you’ll be able to make it work. Start by making a list of items you need. Second step is to look for possible discounts, or some coupons you might have. However, don’t buy something just because it’s cheap – the chances you won’t put it one more than twice. Remember, cost-effective and cheap are not synonyms. It’s important to stick with your schedule, and make a type of agreement with yourself. Also, always pick quality before quantity. If you’re in doubt should you purchase an expensive item, make sure to check its lining – if you’re able to notice its quality, take it. A nice lining is a signature of designer clothes.

16. Check out every angle

Woman looking at the mirror
Take your time when buying clothes, or picking out items for an outfit. Check out every angle of yourself in front of a mirror – if you feel comfortable and attractive, you’ll look that way. Besides, some garments may be see-through during the day, so check them out in a different lighting, just to make sure.

17. Open your mind

Choosing the right clothes
Having only one type of clothes in your closet will bore you in time. Whether it’s about accessories or clothes, try on things that you think they are cute, but not for you – you’ll be surprised at the results. Experiment with new colors and try new things with makeup. It’s not like you have to allow people to see you in something, just try it on for fun.

18. Belts are your best friend

Stylish belts
A suitable belt can make any outfit better. If used the right way, it’ll accent your figure by making your waist thinner. So, you should find a way to make your belt pop up, and the best way to do it is for it to be in different material or/and opposite material than your garment.

19. Ever tried on menswear?

Girls in suits
Other than being a really strong fashion statement, you should know that a suit, and all menswear in general, is more comfortable than most women’s clothes. You shouldn’t wear anything frumpy or too baggy, that’s not the point at all. Finding a women’s suit which will fit like it’s tailored has never been easier, you’ll still feel feminine, just a dash more powerful.

20. Keep a spare garment with you, just in case

White blouse
Accidents happen, you can’t argue with that. No matter how careful you are, something will get spilled when you least expected it. So, have a spare clothing item nearby at all times possible. Start by taking something to your office, like perhaps a white button-down shirt, which is a classic, and it will probably be able to fit in your outfit. Believe it or not, most woman don’t have the right white shirt – it’s the same story like the one with bras, so look for a second opinion when purchasing one.

21. There’s nothing better than tailored clothes – find a pleasant and talented tailor and customize your clothes

Tailored clothes
There’s a good reason why tailored clothes cost so much – they fit perfectly. A few inches here and there make a huge difference, so don’t hesitate to visit your tailor from time to time. If you’re out of ideas about what you’d like to sewn for you, you can always alter the clothes you have bought. Make friends with a good tailor – it will make the whole process much easier.

22. S, M and L bags

A variety of bags
A handbag is one of the most versatile and important accessories that a woman can own. There’s no such thing as “one too many” when it comes to bags and purses, but pay attention to what type is the best for you. Sure, you’ll need different ones for different occasions,so your should at least have three different kinds for starters – small, medium and large. From styles traditionally considered masculine to typical high end women’s handbags, there is nothing you can’t combine with the right clothes depending on the occasion. After that, you should concentrate on the type you use the most, which is also the type which will get worn out the fastest. That is why you should have more of them – if you switch them regularly, they will last longer.

23. Learn to handle your luggage

Packing luggage
You can’t always hope to run into a gentleman who will carry your six bags around. So, if you don’t want to end up dealing with all that weight by yourself, learn how to pack efficiently – it can come in real handy when you’re in a hurry. Also, there’s a simple way to avoid your clothes getting all crumpled – put the clothing items in different freezer bags carefully, and place them in your suitcase. This is time-consuming, but if you need to attend an important event, freezer bags will keep your clothes clean and neat.

24. Upgrade your sewing skills

Sewing kit
It will come a time when you’ll regret not developing these skills, so you should work on them now, and avoid any future embarrassments. There’s a bunch of tutorials you’ll be able to find online – all you really need is a sewing kit and patience.

25. Take care of your clothes

Take care of your clothes
Devoting this much time to your closet is unnecessary if you don’t take care of all those clothes you’ve carefully chosen. One quality iron, a nice detergent and a couple of seconds you should devote to checking the instructions on a garment is all it takes, so don’t be lazy. There is something for everyone on this list, and the truth of the matter is that mastering some fashion basics will allow you to develop and polish up a unique style that suits you very well and let’s you stand out, but has a universally aesthetic quality to it at the same time.
January 17, 2019
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Despite being something that everyone does literally every day, getting dressed (or putting together an outfit, if you want to get fancy), can feel like the trickiest, most frustrating part of the morning. Who hasn't stood in front of a closet full of clothing and thought “I have nothing to wear!?” Rest assured, you're not alone in this daily conundrum. To that end, we consulted a panel of experts—top designers, style consultants, and retail pros—to demystify the act (art?) of getting dressed, once and for all.

1
Balance proportions.

Model wearing classic white shirt and jeans
Jessica Antola
How to actually do it: Obviously, you want to show off what you're proud of—toned arms or a slim waist. It's the downplaying of less beloved parts that's tricky. One tactic? Add opposite volume, like wearing wide-leg trousers to offset a heavier upper half that's wearing something fitted. "The object is to even yourself out," explains designer Nicole Miller. "So avoid anything too oversize or you'll look bigger." Another idea: Distraction. If you're pear shaped, wear forgettable black pants, then bring the focus upward with a bold scarf, says Louise Roe, the author of the style-advice book Front Roe.

2
Wear trends in an age-appropriate way.

How to actually do it: Odds are, there's a grown-up version of the style du jour. Take crop tops: To avoid revealing skin, pair a shirt that hits at the navel with a high-waisted skirt—or a longer top with a crop top over it. "It gives you a similar look," promises designer Rebecca Minkoff. Bottom line: "You never want to seem like you're uncomfortable with your age and trying to look younger," says Lilliana Vazquez, a style expert and the editor of TheLVGuide.com.

3
The right bra makes you look slimmer.

How to actually do it: "Where your breasts sit on your chest makes a big difference in how clothes fit," says Vazquez. In other words, if you're wearing a bra that fits properly, there will be no sagging or bulging—and that means your silhouette will look trimmer from every angle. The target is midway between your elbows and shoulders. You've scored a match when "the front center panel of the bra lays flat, there's no wrinkling or gapping in the cups, and the bra is not hiking up or creating bulges," says Kristen Supulski, the director of merchandising for Vanity Fair Brands lingerie. "If you can squeeze just two fingers under the band and it still feels snug, that's the perfect fit."

4
Don’t be too matchy matchy.

How to actually do it: Strive to wear colors that enhance one another rather than "match" in the traditional sense. For an easy hack, says Minkoff, "look at a simple color wheel. The colors that are opposite each other on the wheel complement each other." (Think non-obvious but fetching combos, like orange and navy or purple and saffron.) Diversifying your accessories, in both color and texture, is another do. (A beloved trio from the vault of Betty Halbreich, a personal shopper at New York City's Bergdorf Goodman and the author of the style memoir I'll Drink to That: "A black dress, navy shoes, and a burgundy handbag.") And under no circumstances should you ever rock a suite of jewelry. Says Vazquez, " Anything that was sold together as a set looks really dated."

5
Show skin selectively.

How to actually do it: "Don't give people too many things to look at all at once," says Halbreich. "If you're wearing a low-cut dress, focus on the cleavage—you don't also need bare arms and legs." The concept applies to fit as well: A body-hugging dress is better with a more sensible neckline and hem, whereas a skirt that hits a few inches above the knee won't raise eyebrows if it's flared rather than tight.

6
Spend as much as you can afford on staples.

How to actually do it: First, a disclaimer. There's no need to break the bank on the basics—tees, button-downs, jeans—of which there are plenty of quality options available at low prices. Instead, splurge (if you can) on the types of items in which even the cheapo versions aren't exactly steals. For instance, bargain cashmere will still set you back $100. But that sweater will stretch out quickly, and then you'll have to blow another $100 to replace it, rather than spending a little more only once. "When buying classics, like a great black blazer, it's important to invest in better fabrics— say, wool—that will hold up better over time," says Minkoff. Try calculating the price per wear to help stave off sticker shock.

7
Develop a signature style.

How to actually do it: "Figure out your go-to, foolproof looks," says designer Nanette Lepore, then seek out variations on that theme. Stumped? Picture the outfits that you feel most comfortable in. Or ask people close to you what you look best in. Once you've zeroed in on what works, find different takes. "I gravitate toward jackets, so I'll do a bomber style, then a silk version, or a denim jacket with leather sleeves," says Minkoff. "Whenever you feel the need to talk yourself into things, that's a red flag that you shouldn't buy them," says Minkoff. If you have doubts in the dressing room, it may help to take a photo of yourself in the item, suggests Aerin Lauder, the founder and creative director of the lifestyle brand Aerin. "It's much more accurate than looking in the mirror."

8
Everyone should own a classic white shirt.

How to actually do it: Opt for a pure white, rather than ivory, which may skew dingy. “But since white has the potential to make your teeth look yellow in comparison, consider wearing a bold lipstick with a blue undertone, like fuchsia, so teeth appear brighter,” recommends Florence Thomas, the creative director for Thomas Pink. Not sure which cut is best for you? A button-up with darting at the waist or curved princess seams can create a feminine hourglass shape on anyone. Be sure the seams of the shoulders line up with your shoulders and that there is no pulling across the front or the back. “Anything else can be tailored,” says Thomas. To keep all-cotton shirts from discoloring, don't dry-clean them. Have them laundered and pressed, the same as men's shirts.

9
Mix prints and patterns.

How to actually do it: Doubling up on patterns can help you come across as confident and chic—or as if you got dressed in the dark. Achieve the former by following these guidelines. Stick to a similar color family—and preferably the same background shade. Some pairings are like PB & J—they just work. "Polka dots with stripes or florals typically go well together," says Minkoff. The same holds for leopard print with a non-critter pattern or paisley with squares or checks. Near matches are a no-no. For example, says Vazquez, houndstooth and plaid are too similar to be simpatico. And two large-scale prints will compete for dominance—and give people a headache. Finish off the outfit with neutral accessories. Cautions Roe: "Don't add another color into the mix."

10
Jewelry should accentuate your features.

How to actually do it: The right pair of earrings can flatter your face shape. For instance, long earrings make your face look skinnier, if it’s on the round side, says jewelry designer Lizzie Fortunato. On the other hand, if you have an oblong face, short, chunky earrings, like oversize studs, will draw focus outward, and your face won't read quite as narrow. If you have a large bust, a necklace should hit an inch above the cleavage or higher. Longer strands or pendants will rest awkwardly on the body and call attention to every contour. Lastly, choose earrings in lighter colors, such as pearls or white stone, to make your face look radiant.
January 17, 2019
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