Out and About STYLE Magazine Issue 3 Vol. 2

1
TAKING LESSON
FROM
MANSOUR
BIN JABREMIRATI VENTURE
CAPITALIST AND
ENVIRONMENTALIST
THINGSYOU MUST DO
7 N ACCRA, GHANA
HOW TO
CONVERT
MONEYIN YOUR MIND
TO MONEY
IN THE BANK
EAT FOR
IMMUNITYA LIST OF
RECOMMENDED
FOODS TO BOOST
YOUR IMMUNE
SYSTEM
Issue 3 Volume 2
April 2020

2
When we long for life without difficulties,
remind us that oaks grow strong in contrary
windsanddiamondsaremadeunderpressure.
Peter Marshall

3
Editor in chief
Art director
sales marketing director
general enquiries
Editor
Editorial
art
advertising
Marsha Fry
nakul thanekar
tiffany whyte
Shella landayan
marsha@outandaboutstylemag.com
nakul.thanekar89@gmail.com
+971 50 127 8820
sales@outandaboutstylemag.com
www.outandaboutstylemag.com
hello@outandaboutstylemag.com
editor@outandaboutstylemag.com
Published by Out and About Style FZE
(Registered at Fujairah Creative City)
outandaboutstylemag
outandaboutstylemag
OaASMag
Outandaboutstylemag
Interview: Saif and Sound
Photographer: Amado L.
Styling: Vans Middle East
Hair: Saif and Sound
On this
month's
cover
TAKING LESSON
FROM
MANSOUR
BIN JABREMIRATI VENTURE
CAPITALIST AND
ENVIRONMENTALIST
THINGSYOU MUST DO
7 N ACCRA, GHANA
HOW TO
CONVERT
MONEYIN YOUR MIND
TO MONEY
IN THE BANK
EAT FOR
IMMUNITYA LIST OF
RECOMMENDED
FOODS TO BOOST
YOUR IMMUNE
SYSTEM
Issue 3 Volume 2
April 2020

4
E D I T O R ’ S
W E L C O M E
‘
Resilience is the ability to manage oneself amidst
hardships and challenges. It is a skill that is very
much needed, especially in our situation now. All
of us are struggling, yet we don’t have a choice
but to move forward. In tough times like this, we
all need the love, understanding, and the help of
one another.
Out and About STYLE Magazine is here to
support and provide you with articles that are
good for your mind and soul.
Features and Highlights
Fashion and great advocacies are words that can
describe the amazing Modupe Omonze, the
creator of the famous Runway Dubai. She gave
us her insights on how she connected fashion
with humanity. Read her interview in our Fashion
feature. We also compiled tips and tricks to give
your style a boost. Check out 7 Ways to Add
Colour to Your Wardrobe and be ahead of the
fashion game.
If you’re still looking for ways to take care of your
skin, Katrina shared her helpful recommendations
in My Skin Prep Secret: Exfoliate! Exfoliate!
Exfoliate! Spring is here, and even though most of
us are inside our homes, we still want our skin to be
healthy and glowing. We gave you 4 DIY Natural
Moisturisers for the Perfect Summer Glow to try
and share with your loved ones!
Start where you are. Use what you have.
Do what you can.
~ Arthur Ashe

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Meet Mansour Bin Jabr, an investor,
businessman and a philanthropist who
shared his inspiring and successful
stories in life. Read his words of wisdom
in Taking Lessons.
Is music the backbone of your life? Our
Talent Pool section features Saif and
Sound who passionately narrates his
journey as a DJ and radio presenter.
In our Lifestyle section, we offer you
Leveraging with Public Relations:
Boost your Brand and Business, an
article that can help you if you’re starting
your new business. Here’s another
article for aspiring entrepreneurs and
people who aim for financial freedom:
How to Convert Money in Your
Mind to Money in The Bank. Success
starts by taking little steps, so read on
Decluttering your Personal Space to
learn more about what an organised life
can bring you.
Food makes us strong and gives us the
strength to continue our daily activities.
Help your body and get ideas on Eat
for Immunity: A List of Recommended
Diets to Boost your Immune System
in our Food section. Every meal is
important and we can’t waste or throw
anything away. We created a delicious
list in 12 Leftover Recipe Ideas. Try it
and enjoy it with the family!
Having a healthy body is crucial,
especially at this time. 15 Healthy
Actions That Can Help You to Get Fit
has easy to follow tips to get your body
in a strong and flourishing shape. Check
it out in our Fitness section.
Planning to travel once we’re allowed
to go out? In our Travel section, read
Travel with Monique Spearman: 7
Things You Must Do in Accra, Ghana
to get an idea on when your next
destination will be. Here’s another
article for you: A Traveller’s Guide to
Portugal which tackles why Portugal
should be listed on your bucket list!
In our Culture section, find out how
Transforming your Mindset in a
Global Crisis can help your mind
during these trying times. Children
are affected as well since most schools
are closed, so we discuss how parents
can train their children the right way
in Home Economics: Create your
Leaders Now! If you’re looking for
a good, peaceful read, here’s a Book
Review: Purpose by Ben Renshaw.
Together, we’ll face and end this
battle.
This will end soon and at the end of the
day, remember that it is our resilience,
patience and faith that will keep us
strong and grounded. Out and About
STYLE Magazine, together with the
team that made this Edition possible,
is here to support you as we continue
this fight.

6
BRIDAL STYLE
2020
Photo and retouch : Erdosi Tibor
Hair and makeup : Liv Rideg
Dress : Daalarna Couture
Location : Studio Madison, Budapest Hungary
Model : Linda Nikoletta Zelei

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SILVER SCREEN
Model : Virag Babel - Avantage Models
Photo : Jozsef Balogh
Hair, makeup and styling : Liv Rideg

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CONTENTSAPRIL 2020
SECTION 1
FASHION
• Fashion Feature: Modupe Omonze
• 7 Ways to Add Colour to Your Wardrobe
SECTION 2
BEAUTY
• Makeup Madness with Katrina: My Skin
Prep Secret: Exfoliate! Exfoliate! Exfoliate!
• 4 DIY Natural Moisturisers for the Perfect
Summer Glow
SECTION 3
TAKING LESSONS
• Mansour Bin Jabr, Emirati Venture Capitalist
and Environmentalist
SECTION 4
TALENT POOL
• Saif and Sound, DJ and Radio Presenter
SECTION 5
LIFESTYLE
• Leveraging with Public Relations:
Boost your Brand and Business
• How to Convert Money in Your
Mind to Money in The Bank
• Decluttering your Personal Space
SECTION 6
TRAVEL
• Travel with Monique Spearman: 7
Things You Must Do in Accra, Ghana
• A Traveller’s Guide to Portugal
SECTION 7
FOR THE
CULTURE
• The Reinvented Chronicles with
Yvonne C Mtengwa: Transforming
your Mindset in a Global Crisis
• Home Economics: Create your
Leaders Now!
• Book Review: Purpose by Ben
Renshaw
FOOD
• Eat for Immunity: A List of Recommended
Foods to Boost your Immune System
• 10 Leftover Recipe Ideas
FITNESS
• 15 Healthy Actions That
Can Help You to Get Fit
09
28
35
42
80
93
55
66
74
Out and About STYLE Magazine tasks no responsibility for unsolicited photographs or material.
The photographs in this publication are for illustration purposes, unless otherwise specified.

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F a s h i o n
F e a t u r e
Brand name: Runway Dubai
____________________________
Instagram: @runwaydubai
____________________________
Youtube: Runway Dubai
____________________________
www.runwaydubai.com
ModupeOmonze

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1. TELL US A BIT ABOUT YOURSELF
My name is Modupe Omonze, I am from Lagos Nigeria.
I am a fashion designer who creates pieces to tell
stories about my love for arts and culture. I have been
fortunate to have lived in different parts of the world,
and studied other people’s culture, this has influenced
my designs greatly.
I studied fashion design extensively in Trinidad and
Tobago, where my graduation pieces were featured
in the Trinidad Guardian newspapers. This was the
beginning of my journey in the fashion industry.
2. HOW DID RUNWAY DUBAI COME ABOUT?
Runway Dubai started soon after I moved to Dubai.
I noticed that there was not a single platform in the
fashion industry that supported emerging talent and
the creative industry in general. I knew it was my
responsibility to bridge the gap, so I took a course in
Event management in the U.K to acquire knowledge
on a professional level.

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3. WHAT IS THE VISION AND MISSION OF RUNWAY DUBAI?
Our vision is to create a hub in the UAE for local and international artists, fashion
designers, and creative people to find a common and easily accessible platform
that allows them to express themselves creatively. On the other hand, our
mission is to harmonise humanity with creativity.
4. WHERE DO YOU GATHER YOUR INSPIRATION FOR RUNWAYS?
Every year, I focus on one social challenge that will have an impact on the
industry. The people around me that I meet on a day-to-day basis are my source
of. I listen carefully to what is going on around me, as it helps me a lot in creating
original campaigns.
5. TELL US ABOUT SOME OF YOUR PREVIOUS CAMPAIGNS
We proudly presented the Down syndrome campaign with Madeline Stuart, a
professional model with down syndrome during the Runway Dubai season 4 show.
Our main objective was to highlight the importance of diversity in the fashion industry.
We also showcased the importance of confidence and self-belief in women through
the mentorship of Tennis champion Venus Williams. We have highlighted the Alopecia
campaign with Kimberly Carey, a model with alopecia who led the campaign by
speaking of the importance of finding strength through life’s challenges.
Season 6 presented a wonderful opportunity to highlight Autism Spectrum with
international model with Autism, Natalie Oden who was presented an award
as the spokesperson of the year. Natalie is an inspiring model and actress who
keeps pushing boundaries.

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6. WHAT IS YOUR FAVOURITE PART ABOUT
PUTTING TOGETHER A SHOW?
My favourite part is seeing the designer’s creations come alive
on the Runway. For me, this is the true meaning of joy. I enjoy
the creativity in bringing everyone together and seeing them
interact, making lifelong relationships.
7. WHAT OTHER VENTURES ARE YOU INVOLVED
WITH OTHER THAN RUNWAY DUBAI.
Since I’m passionate about globally responsible initiatives, I
have launched the Fashion Sustainability Summit, a platform
that raises awareness and helps place the fashion industry
amongst the top responsibly active industries. We have carried
out seminars and practical exercises across the region since
the launch of this platform. We have succeeded in initiating
schools to strive to contribute to an eco-friendlier world by
joining our on-going campaign.

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8. WHAT DID YOU LEARN FROM YOUR BIGGEST FAILURE?
I have learned to try continuously. I learned that giving up should never
be an option.
9. IF YOU COULD CHANGE ONE THING IN THE FASHION
INDUSTRY, WHAT WOULD YOU CHANGE AND WHY?
I would change the negative impact that the fashion industry has
experienced through the years with regards to unethical practices and
environmental pollution. We have a lot of compassionate people in the
industry who keep creating opportunities for change.
10. HOW HAS SOCIAL MEDIA IMPACTED YOUR BUSINESS?
Social media was made for creative people who love to express
themselves and inspire others as well. My social media platforms are
one of the secrets to my success, where I design positive campaigns
and interact with people.
11. WHAT CAN GUESTS LOOK FORWARD TO IN THE NEXT
EDITION OF RUNWAY DUBAI?
The campaign for 2020 is highlighting the beauty in our differences.
Models from all over the world with vitiligo will be on the platform
emphasising on their confidence in being unique. This will break a
record. Vitiligo is the ultra-modern look in the fashion industry as we
keep embracing diversity.
12. WHAT IS THAT ONE QUOTE YOU LIVE BY?
“The ones who are crazy enough to think that they can change the
world are the ones who do.”
— A quote by John McAfee

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Every time of year demands specific
colours, tones and hues along with
seasonal fabric textures, prints and
styles.
The arrival of Spring denotes bursts
of energy and liveliness. This fickle
weather brings joy and delight at every
little bud that blooms, every weakling
that cracks open the eggshell, every
grass blade that springs from the
earth; not to forget the breeze that
lifts the wisps of your hair, gently
whistling through the green leaves.
How can one remain indifferent to the
changes in the weather?
Of course, we can’t, it’s simply
impossible. Mankind has to remain
in step with the ongoing moods of
nature, through colours and textures
of their garments, shoes, accessories
and other shebang. For some
people, choosing colours, mixing and
matching dresses is a daunting task.
However, a few basics if kept in mind,
ease out the matters.
When it comes to choosing colours, women are naturally more in
advantage than their male counterparts. Although both genders stick to
similar approaches for picking out suitable hues, we are going to describe
seven handy tips in separate sections for the convenience of our readers.
Generally, there are just two basic principles of adding colour to your
wardrobe; either go for brighter coloured outfits with neutral accessories,
such as shoes, bags, belts, jewellery, etc. or decide on colourful add-
ons coupled with neutral-toned apparels. It’s your game and you are at
freedom of playing it in your unique way.
Let us discuss the options women can tackle without any hassle.
7 Ways to Add Colour
to Your Wardrobe

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If you don’t want to be the centre of attention or shyness
is withholding you, bring colour to your attire step-by-
step. Try one bright top with beige or any neutral-toned
legwear. It could also be vice versa, trust us for making
the difference you want—Target white trousers with a
yellow top, blue jeans, and a bright red shirt.
Feeling more confident? Bring in oranges, greens,
yellows, blues, and more. Pair the tops with bottoms to
see the contrast, even the same shades with different
tones would set you on the colourful journey. Wear a
cool-toned green or turquoise legwear with a bright
orange top. You’ll love it.
Pastels never go out of style. The soft tones are most
delightful to the senses and one seldom goes wrong
with pastels. Mixing and matching pastels is super easy
and cool. These days beautiful linens and cottons are
available in the prettiest of subtle colours. Go and shop
now, they’re the must-haves of your wardrobe.
Bored of wearing plain? Go for patterns—florals, polka
dots, bohemians, stripes, checks, geometrics, etc.
There’s a whole lot to choose from, available in endless
shades. Pick out your favourite patterns now for that
perfect tease of colour.
Start Small1
Strong Statement3
Pastel Pleasure2
Pattern Tease4

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All womenfolk know very well what LBD stands for; what
they might be missing is putting new terms to the initials.
For example, wear a blue dress, or what about burgundy,
beet red, baby blue, berry and banana? Yes! Incorporate
other colours into LBD, not just black. Flaunt these new
juicy tones with neutral accessories.
Last but not least, of course, is to pair your dress with
colourful accessories. We think you’re aware of all the
add-ons you can divulge in for explosions of colours. A
bright watch, sunglasses, a coloured scarf, a pair of vibrant
shoes, a snazzy handbag, a gaudy belt, flamboyant socks
or flashy jewellery. These things would definitely flare up
your colour cloaked personage even if you dress up in
neutrals.
The daring ones can benefit from this idea. Wear a bold
coloured under vest, slip or any other garment under
the top that shows itself for a bit of colour pop. It can
be a yellow, mint green, blue or any other bright colour
peeking through the top’s neckline, shoulders, sleeves,
or slits. Let your creativity speak for itself.
LBD Differently5
Accessory Drama7
Sneak Peak6

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Nearly all neutral shades are earthy tones and a good
way to kick off Spring. Shedding away the neutrals would
leave you confused, so it’s best to begin by combining
fresh, new colours into your neutrals. For example, wear
a green summer blazer or top with brown pants. If you’re
up for a stronger impact, try orange or yellow. Just
achieve subtle and harmonious touches.
Trust Neutrals1
Power of Colours for Menfolk

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Usually, men depend on their ties for a change of mood
and colour. That’s undoubtedly the safest approach for a
colour clash. The tie remains the focus of attention and
admiration for men and it’s only sensible to look for an
uplift with lighter and brighter toned ties.
The requirement of this light and breezy weather is to go
light from the top. Wear light-toned, patterned, printed
shirts, blazers, tops and t-shirts. There’s an infinite supply
of shades, patterns and textures available for men on
the go. Just grab yourself in contemporary clothing and
never compromise on quality.
You can really enjoy the hints of hues a colourful lining
can give you. Still double-minded? Experiment and see
the difference. The underneath layer of a vibrant fabric
in your blazer or overcoat would give you all the boost
of colour and confidence you need.
Tie Splash2
Light Tops4
Lining Flash3

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Another technique to include pastels in your wardrobe
is by sporting soft subtle toned trousers or chinos.
Make use of colour blocking by wearing a white shirt,
preferably. A casual dresser can stay comfortable in
vibrant chinos during summer with sweatshirts, t-shirts,
even vests and for formal events or office hours, stock
up the trendier pale pastel coloured linen and cotton
trousers. These can be effortlessly paired with button-
down neutral-toned shirts. A timeless investment!
The quiet ones do love vibrant accessories to show their
spirit. And why not? Accessories are by far the best venture
you carry with you, stamping your trademark. Wallets, belts,
ties, pocket squares, sunglasses and lightweight scarves in
summer shades are expecting to be taken for balancing
your complete appearance.
Selection of colours should always be done cleverly. Choose
colours that go with most of the outfits you already own.
If you think you can never
manage to look cool with
some colour, with these
tips you’d legit look cool
both in the office and
outside of it.
With all the light soft clothes, heavy dark shoes are a
big no. Suede is lightweight and breathable and loafers
slightly more relaxed. Make good choices; invest in
cool-toned lightweight footwear for relaxing in summer,
whether at work or on weekends.
Talking Trousers5
Accessory Agenda7
Dazzling Footwear6

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M A K E U P
M A D N E S S
W I T H
BEAUTY
If you are a Melanin Deep Beauty client,
then you are already familiar with how much
I stand behind exfoliation, both manual and
chemical. Exfoliating preps your skin for the
remaining steps of your skincare routines. It
removes all dead skin cells in preparation for
the nutrients you are about to apply.
Understanding chemical exfoliation can be
a bit complicated for most, so I decided to
break down AHAs, BHAs and Enzymes. I
will explain each and provide my product
recommendations. I pulled some of my most
recommended products from my showroom.
I also referenced my most recent client files to
give you a full list of options to get started on
your exfoliation journey. Let’s get to it!
Alpha Hydroxy Acids (AHAs) are derived
from natural sources like fruit, sugar or milk.
The most widely used AHAs in skin-care
products are glycolic acid and lactic acid
simply because they are most proven and
effective. AHAs peel away dead skin cells on
the skin surface. Mandelic and malic acids are
even milder than lactic acid. Tartaric and citric
acids are typically used to stabilise the skin’s
pH balance.
My Skin Prep Secret
Exfoliate!!Exfoliate!!Exfoliate!!

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Katrina is the Creative
Director at The Beauty
Studio, Middle East.. In
this article, she shares
clean and ethical brands
and products for you’ll
need from head to toe.
URBAN SKIN RX LACTIC GLOW MICRO POLISH
GENTLE CLEANSING GEL
Beta Hydroxy Acids (BHAs) are an effective treatment
for those with oily, acne-prone skin because they are oil-
soluble. The most commonly-known BHA is salicylic acid.
BHAs soften and dissolve keratin on the skin’s surface and
inside of the pores. Betaine salicylate is less drying and
just as effective. Willow bark is a natural source of salicylic
acid but is not as effective.
VOTARY BLEMISH RESCUE OIL -
TAMANU + SALICYLIC
If you have sensitive skin, it’s recommended to look for
enzyme-based exfoliants, which are derived from fruits
like pineapple, as they work at a slower pace than the
acids listed above. Enzyme exfoliating is much more
gentle than AHAs but provides very comparable results.
YOUTH TO THE PEOPLE YERBA MATE RESURFACING
ENERGY FACIAL
(instant microdermabrasion enzyme treat)
Most Recommended:
Most Recommended:
Most Recommended:

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BRIDAL 2020
Model : Lili Nagy
Photo : Jozsef Balogh
Retouch : Ory Gabor
Hair : Izabella Koszeri
Makeup : Liv Rideg
Dress : Zhoja Budapest

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4 DIY Natural
Moisturisers for the
Perfect Summer Glow
There’s a rapid rise in organic and
sustainable products, especially
during the summer season. In
fact, it’s a complete lifestyle many
people are embracing to ensure
their maximum health. Beauty is
also a part of this concept, whether
it concerns your makeup or your
daily moisturiser.
When it comes to ready-made, store-bought moisturisers; they’re
either too expensive or too full of toxic ingredients. To spare your
skin from harmful chemicals, a homemade moisturiser is your best
bet and reduces plastic waste. You get to know the ingredients
you’re putting onto your skin and can control the amount to achieve
desired results when indulging in a homemade moisturiser. Doesn’t
it sound amazing to be your own beauty boss?
Besides, it’s made from ingredients readily available in your house.
You just have to start raiding your kitchen!

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Homemade Moisturiser For Dry Skin1
Homemade Moisturiser for Aged/Mature Skin2
A moisturiser for dryness tends to be thick and
dissolves into the epidermis deeply for ultimate
hydration. For a beautiful homemade moisturiser for
dry, flaky skin, you’ll need exactly five ingredients:
shea butter, aloe vera, jojoba oil, honey and a few
drops of your favourite essential oil.
Sometimes, tending to skin dryness is an uphill
battle, but ingredients like shea butter, honey, and
jojoba oil are naturally capable of banishing the
very cause of it. This is a non-greasy moisturiser
that doesn’t take time to sink into the skin, and can
be lathered on hands and feet too.
Vitamin E is an essential skin-nourishing nutrient
that moisturises the skin and improves its elasticity.
More stress is given to taking vitamin E rich foods
for slowing the ageing process, though along with
that, applying vitamin E on the skin assures its
daily intake and works wonders for glowing skin.
This could also pose as a wonderful moisturiser for
reducing freckles, age spots, and dark circles.
For aged/mature skin, you can make your own
moisturiser by taking cocoa butter, vitamin E,
and coconut oil. If you’re sensitive to coconut oil,
replace it with almond oil or olive oil to keep from
developing any skin issues.
Ingredients
• Shea Butter 3 Tbsp.
• Jojoba Oil 1 Tsp.
• Aloe Vera 1 Tsp.
• Honey 1 Tsp.
• Favourite Essential Oil (Lavender) 5-10 drops
Method
• Melt shea butter and add all the other ingredients.
• Put it into the refrigerator and let it solidify for 10 minutes.
• Take the mixture out and whisk it for a few minutes.
• Use a hand whisk or an electric whisk, whichever you have on hand.
• Add the mixture in a tight container and store in a dry place.
Method
• Melt coconut oil and cocoa butter in a double boiler. Mix
them together and allow the mixture to cool down a bit.
• Add vitamin E oil and your favourite essential oil into the
mixture. For 1 hour, place the mixture into the fridge.
• Whisk the mixture until it becomes lighter and whipped in
texture. Then place it again in the fridge for half an hour.
• Take out the mixture and whisk it again until it’s fluffy. Put into
a jar and use it at night before bed since our skin restores and
rejuvenates better while we sleep.
Ingredients
• Vitamin E 1 Tsp.
• Cocoa Butter 3 Tbsp.
• Coconut Oil 4 Tbsp.
• Any Favourite Essential Oil 4 drops

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Homemade Moisturiser For Oily Skin3
An All-Rounder Skin Perfecting Moisturiser4
Green tea has an ancient background and is used in tons
of beauty products, thanks to its cure-all status and obvious
healing properties. With a high level of antioxidant content, it
bids impressive results on oily skin and definitely doesn’t feel
like an oil slick, neither dries out your skin.
It’s a mistake if you believe that oily skin doesn’t need
moisture, because if it isn’t sufficiently moisturised, oily skin
produces more sebum to make up for dehydration. A few
other bonuses of using green tea are reduced sun damage,
acne, and premature ageing.
This recipe uses only two ingredients: green tea and coconut
oil. In case of any allergies or sensitivities, you can switch up
coconut oil for some other botanical oil.
Sometimes, you need a moisturiser that just moisturises and works
absolutely fine on all skin types. To make things simple and stress-
free, we are sharing a recipe of a skin-perfecting cream, which
conditions your skin beautifully and at the same time heals many
skin issues. Be it dullness, itchiness, rosacea or any other skin
problem. Guess what? It takes only seconds to whip up using these
three ingredients: apples, olive oil, and rose water.
This moisturiser is a miracle-worker and rivals all other countertop
solutions. It nourishes, relieves, heals and delivers glowing skin with
each use. Apples contain vitamin A, C, and B and a host of powerful
antioxidants that remove dull skin for new skin to resurface. Olive
oil encompasses anti-bacterial and skin-nourishing qualities. Rose
water refreshes and makes the skin look and feel awake.
Ingredients
• Loose Green Tea 2 Tbs.
• Coconut Oil 1 cup
Method
• Take a double boiler and melt coconut oil on medium heat.
• Add in the green tea and give a stir.
• Cover the boiler and let it simmer for an hour over the
lowest heat setting.
• Use cheesecloth to separate green tea from coconut oil.
• Let it cool until solid.
• Then whip them together for 3-5 minutes or until creamy.
Method
• Cut the apples and deseed them.
• Add the apples to a blender along with olive oil.
• Blend until you achieve a smooth, fine paste.
• Transfer the mixture to a pan and let it simmer
on low heat.
• Remove it from the heat and add rose water to
the mixture.
• Store the content in the refrigerator.
• This can only be used for a week.
Ingredients
• Apples 2
• Olive Oil 1 Tsp.
• Rose Water 4-5 Tbsp.

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A moisturiser that is chemical-based may hydrate the skin and
give fast results, but it won’t provide any long-term benefits.
Natural homemade moisturisers, on the other hand, work
slowly but always win the race by providing long-term skin-
improving benefits.

35
FROM MANSOUR BIN JABR
TAKING
LESSONS

36
1. TELL US A BIT ABOUT YOURSELF
My name is Mansour Bin Jabr, a 32 year old Emirati. I’m an
investor, venture capitalist, philanthropist, environmentalist,
and a former UAE rally champion.
2. WHAT ARE YOUR LATEST BUSINESS VENTURES
AND WHY?
My latest business ventures are gold and cobalt mining in
Congo. I’m also focused on producing biomass charcoal to
save the world from deforestation, especially in Africa. One
of my goals is to save the outnumbered gorillas in Congo,
because most of them fled to Rwanda and Uganda. I’m trying
to build an orphanage-like facility for these gorillas.
I also have a medical cannabis facility in Africa, as well.
I’m focusing on a lot of agriculture at the moment, mostly
superfoods like ginger, turmeric, avocado, and blueberries. I’m
diversifying and rerouting my focus from oil and gas production
and hospitality to permaculture, agriculture and mining.

37
3. WHAT IS YOUR DEFINITION OF SUCCESS?
Success is what you give back—it’s not what you earn
when you help. It’s how you create change, how you help
in the ecosystem and basically keep nature in its place;
that is, to make nature’s and people’s lives better. At the
end of the day, that’s what counts on your scorecards.
4. WHAT MOTIVATES YOU?
I’m motivated by changes to make the world a better
place. It’s not money. I used to be motivated by money
before, I earned a lot of it and then I realise what’s next for
me? I made a lot of money, enough for me to live in two
generations. So it’s clearly not my motivation. I was born
into a very wealthy family and I made my own money
down the road. I’m blessed that I had an awakening at a
very early age, realising that my motivation is not money.
It’s what you contribute back to society and to the earth.
5.WHATJOBS/BUSINESSESDOYOUCONSIDER
THE JOBS/BUSINESSES OF THE FUTURE?
That’s a tough question for a person like me who
doesn’t believe in getting jobs to be honest—I believe
in entrepreneurship. I believe you shouldn’t work for
somebody else. You should create your own business.
You should work for yourself. Some people want to
work and they say that starting your own business is
not easy.
I believe that everyone should follow his passion. If
your passion is in the medical field, do it. If you want
to be a soldier, firefighter or a policeman to save the
community and help the community, then do it. To work
for someone else and to make someone else rich, just to
earn a low income, I don’t believe in that.

38
6. WHAT ADVICE WOULD YOU GIVE
TO SOMEONE STARTING OUT IN
BUSINESS?
One piece of advice I’d give to someone starting
a business is to just go for it. If they believe in
it, and they’re passionate about it, do not think
twice. There’s no failure; there are only lessons
to learn. You need to get out of your comfort
zone and take risks.
You’re going to fail at some point, you will feel
ashamed and you will realise that it might not
be the business for you, but that’s not the end of
the road. They are just valuable lessons that you
take for yourself. You just need the courage and
strong heart to actually move forward.
7. HOW DO YOU LOOK AFTER YOUR
MENTAL HEALTH WHEN SUCCESS IS
NO LONGER YOUR MAIN FOCUS?
I spent a lot of time in African villages with
indigenous people. Whichever country I am in,
I’m always connected with the real locals. I’m not
a city guy. I like to experience a country’s culture.
I look after my mental health by spending a lot
of time in nature. I’m also into meditation and
exercising a lot. Running and handling a lot
of businesses all over the world is not easy. I
release a lot of stress in the gym. I do a lot of
boxing. I hit the punching bag, and that’s how I
actually stay sane.
8. WHAT ADVICE WOULD YOU GIVE
YOUR 20-YEAR-OLD SELF?
I would say to just take every risk he can get.
There’s a lot of time to catch up, make mistakes
and to climb back out of a hole that he might fall
in if he fails. High risks may produce high returns.
I wouldn’t say all calculated risks will surely give
you a good return, but as I said, courage and
just a strong heart will take you a long way.

40
9. WHAT ARE YOU INVOLVED WITH OUTSIDE OF
BUSINESS?
I’m involved in a lot of environmental activities, and one of
my battles in life is fighting against deforestation, as well as
engaging in philanthropic activities. These include supplying
solar panels to villages and supplying small African villages with
water out of air. We have this machinery that we usually supply
to militaries and defences, which creates clean water out of
moisture and humidity.
10. WHAT QUESTIONS HAVE YOU BEEN ASKING
YOURSELF RECENTLY?
When will all the governments of the world unite and fight
global warming? This is a very serious problem. I’m talking
about reversing global warming because its damaging effects
are palpable more than ever. Sustaining it is not going to solve
the problem. We need to reverse it. Another question that I
keep asking myself: why has nothing changed up to this date?
That’s a billion-dollar question in my head.
11. WHAT’S THAT ONE QUOTE THAT YOU LIVE BY?
Tough times don’t last—tough people do. In life, you’re going
to experience hard times. You just need to keep going. Strong
people survive—the survival of the fittest. It’s like the wildlife
in the jungle, if you’re strong you’ll survive, and the weak are
eaten. That’s my motto.

42
T A L E N T P O O L
Saif and Sound
DJ and Radio Presenter
www.saifandsound.com
@saifandsoundofficial
youtube.com/saifandsound

46
TELL US A BIT ABOUT YOURSELF.
My name is Saif Al Naji, but most
people know me as Saif and Sound
or just Saif for short. I’m 28 years old,
originally from Jordan, but I was born
and raised here in the UAE. I grew up in
Abu Dhabi, but a couple of years ago, I
moved to Dubai. I earned my Bachelor’s
Degree at the American University in
Dubai. I started DJing when I was 15
years old, as far as I remember. I’ve
been a die-hard music fan from a very
young age. At 18, I started working in
the radio industry.
TELL US A BIT MORE ABOUT
YOUR CAREER SO FAR, HAVE
YOU ALWAYS WANTED TO BE
A PRESENTER AND DJ? WHAT
WAS THE DREAM?
Back when I started my Bachelor’s,
I didn’t feel fulfilled. DJing was not
enough, and at that time, I couldn’t do
a lot of gigs or concerts, because one
needs to be over 21 to obtain a license
to be a DJ at some venues. I didn’t
have a big name, and I was on my own
when I started.
I always listened to the radio and Radio
1 was my favourite station, it still is. I
took a chance by sending them a letter
expressing my interest in an internship.
Surprisingly, they accepted my request
and brought me in for three months. I
used to go straight after classes to the
radio station, stayed a couple of hours
with the presenters, and learned all
the ins and outs of this job. After three
months, they offered me a freelance
contract, although I had no experience
in radio. Three months wasn’t enough
to learn all the skills, but they saw the
hunger and passion I had. They took a
chance on me a year later, offered me
a full-time contract and that’s when the
Saif and Sound Empire started.
I wanted to be a DJ more than a
presenter. I knew from day one that I
wanted to do something that has to do
with music. Back then, it was DJing that
I wanted to develop. That’s why I started
producing music, but then the radio
just kinda fell on my lap, and it was the
perfect fit for me. I only realised that later
because radio combined music with the
media element. I studied journalism
and media at university. It’s the perfect
combination for all my interests to come
together in one job.
WHAT’S BEEN YOUR CAREER
HIGHLIGHT TO DATE?
That’s a very broad question. The
highlight is really looking back at my life
when I started DJing in my bedroom.
I was watching videos of other DJs,
other media personalities, producers,
headlining festivals, starting their own
projects, interviewing celebrities going
on tour, and so on.
I used to get goosebumps in my
bedroom, thinking about being in that
position. It was an unreachable dream
at that time, but when I look at my life
right now, and I’m actually doing what
I dreamed of maybe ten years or so
years ago. It happened so fast because
in the past couple of years, I’ve been
busy and focused on my career, job,
and perfecting my craft.
It’s overwhelming to achieve those
dreams that I’ve set for myself. Now,
I didn’t really set it, it just happened.
It was always in the back of my head
and this is why I always try to be the
best and become a better version of
myself.
THE TYPICAL QUESTION
USUALLY IS, “IF YOU WERE NOT
A MEDIA PERSONALITY, WHAT
WOULD YOU BE DOING?”
HOWEVER, OUR QUESTION IS,
“WHAT WOULD YOU BE DOING
IF THERE WAS NOTHING YOU
COULDN’T DO?”
I know for sure that if I wasn’t going
to be a DJ, I would do something
that has to do with music. I would still
be a performer. Maybe a singer, or a
rapper. Music is the backbone of my
life. What’s really funny is, no one in
my family is into music. When people
ask me how I got into this industry, my
answer is that I didn’t really get into
it—I think music found me.

48
WHAT MOTIVATES YOU?
Nothing motivates me but myself. Before, I was on
my own and my family didn’t support me because
they didn’t understand the business that I’m in.
It was only a couple of years ago that my family
understood what I was actually doing, and began
to take it seriously. To them, DJing or being a radio
presenter was just a hobby, but they didn’t realise
that this could be done as a full-time job.
I’ve always motivated myself. I talk to myself all
the time and I keep pushing myself. The people
around me also drive me. I’ve been blessed enough
to have an incredible fan base. People around
me have been extremely supportive, whether it’s
on the radio, the people who listen to me, my
followers on social media, or the people who
attend my gigs. They will tell me that I’m amazing
at what I do. I also inspire them, and some of them
want to become like me one day. That’s the best
motivation that anybody could get.
HOW DO YOU DEFINE SUCCESS AND
HOW DO YOU MEASURE IT?
Success is a state of mind. It can be defined
differentlyfromonepersontoanother.Itrulybelieve
that if you want to be successful in life, you need
to define success before anything else. Once you
define what success is, then you can easily obtain
it. If you’re happy and satisfied with what you’re
doing in life, then that is the ultimate definition
of success. Success is also about following one’s
dreams and attaining the impossible.
Success is also having a positive impact on people.
You could even have the easiest job in life and
make other people happy. For you to be fulfilled
with what you’re doing, you need to make other
people happy as well.
WHO WOULD YOU SAY HAS
INFLUENCED YOUR CAREER THE MOST
AND WHY?
In all these years, I haven’t been influenced by
anyone on a considerable level. I didn’t have an
idol that I’ve looked up to as my model of success.
But then, recently, I truly realised that my mom
has been a major influence in my life. Ever since I
was a kid, she’s the one who believed in me, and
in what I do. Even though I come from a slightly
conservative family, she gave me the freedom to
do what I wanted. She saw something in me, and
she’s sure that I’m going to be successful at it. Until
now, she has been my biggest supporter from a
distance. Even though she doesn’t understand the
music I play nor understand what I say over the
radio, she still supports me. The person that has
influenced me the most has been next to me the
whole time.

50
TELL US ABOUT YOUR VENTURES
OUTSIDE OF THE RADIO AND DJING.
I would say my biggest venture outside of
radio is starting my own creative agency
which somehow complements what I really
do. I started The Project about four years ago.
It’s a creative agency where we do different
projects within the line of music, events and
entertainment which I’m heavily involved in.
We engage in talent management, which is the
core of our business, to event organisation, as
well as event execution, branding, designing,
and social media management. I’ve used my
experience, connections and database to
utilise that in the company and capitalise on
my margin.
Instead of the brand being all about me, I
thought that when I become old, the brand is
not going to be like it is right now, so I wanted
to focus my energy and experience on my
company for it to flourish. Today I’m in high
demand because I’m young and energetic,
but when I start a family and have kids, things
are going to be a lot quieter. I have some
other investments as well to secure my future.

51
WHAT ADVICE WOULD YOU GIVE TO
SOMEONE WANTING TO LEAVE THEIR 9 TO
5 TO FOLLOW A PASSION IN THE MEDIA
INDUSTRY?
You could be working as a full-time employee, but then
you may want to start your own company, be your own
boss, and therefore, you quit your 9 to 5 job to start your
own business. I heavily encourage people to do that,
although it’s very risky. Starting up your own company,
coupled with matters such as licensing and restrictions,
is not easy. I’ve been running my own company for a
couple of years. It’s almost a year since I quit my full-time
job as a radio presenter so that I can fully focus on the
company and me. I’m a firm believer in being your own
boss. I also believe in business-oriented people who
have this mindset of making more profit. If you have the
vision, the passion, experience and the mindset for it,
my advice would be, just go for it.
Although I was somehow established, I didn’t make that
decision without having some sort of security. I did suffer
at the beginning, and I still do, but the risk is constantly
decreasing. The longer you wait, the harder it becomes
to do it. I’m not saying that if you’re old, you shouldn’t
do it. The point is, do it at a young age because the risk
is always at its lowest since you might not have as many
commitments. If you’re not married, and you don’t have
kids, you can literally survive on a very low income. On
the other hand, if you are committed, and you have a lot
of payments that you have to make on a monthly basis,
then quitting your 9 to 5 job is going to be much risky
because what if you fail?
I put up a video on Instagram where I said, always go for
your plan A, but it doesn’t mean that you shouldn’t have
a plan B. Go for it while you’re still young, energetic and
you’ve got nothing to lose. If it fails, what’s the worst
that could happen? I could just go and find another 9
to 5 job.

54
DJING TAKES A LOT OF ENERGY,
SO HOW DO YOU KEEP ENERGISED
AND INSPIRED?
I have a lot of different chambers, and I
do many things. I’m very versatile with my
brand. This is my vision even back in the
days. I’m the person that gets bored really
fast. I always want to try something new.
Even when someone asks me to host an
event that I don’t specialise in, I will still
accept it. I’m going to do it as a challenge,
and I’ll read books, research and learn about
it. I like learning and gaining knowledge
about every single thing in the world, not
just necessarily music.
DJing takes a lot of energy, it’s very draining
and very hectic, but when you do what you
love, there’s no such thing as getting bored
or getting enough. You just motivate yourself
with the energy that comes from within. And
as I said earlier, the people around me are
my biggest inspiration. This is what keeps
me going. This is what keeps me inspired.
WHAT IS THE ONE TRUTH THAT
HOLDS CONSTANT THROUGHOUT
YOUR CAREER?
I did say earlier that I like to challenge
myself. I think this keeps me grounded,
excited and inspired to do better and
become a better version of myself. I truly
believe that we are on a constant mission
to learn and polish the diamonds in us and
become better in whatever we do in life.
It doesn’t have to be in your professional
field. It could be in your personal life as well.
You’ll never tire of learning: there’s always
room for improvement. If you really love
what you do, you want to be the best at it.
For me, there’s no such thing as ‘wanting
to become a football player, but not really
caring to become the best football player’.
Everybody should try to become the best in
whatever it is that they do in life.
I can’t see myself doing anything else but
music and that’s why I always strive to be the
best. I think this has helped me constantly
throughout my career. So just be yourself.
I have fallen in the trap of trying to imitate
other people in my business and it’s easy
to fall into it. You may encounter someone
doing something really cool, and you think
you want to become like that person, but
then you should realise that the people love
that person because of who they are. You
are not going to be loved for imitating that
person. Just be you, show them who you
really are, and stay true to yourself.

55
LIFESTYLE
Leveraging with Public Relations::
Boost your Brand and Business
Like some of you, I’ve had the great privilege of being
asked to stand in front of a group of people, state my
name and say what it is I do for a living. If I can be
quite honest, the reason why I transitioned into public
relations or PR, is that I was founded on the fact that
I’m a creative who loves writing, storytelling and
communicating with people. Professional fulfilment
for me meant that my career choice accommodated
my ability to do all three of these things on the daily.
Having scaled the ranks of retail management and
real estate while in Atlanta several years ago gave
me good practice. I quickly learned how having a
good story behind what pair of jeans was the best
to wear with a white blouse and heels, or why the
neighbourhood I was selling a house in was a good
buy. Effective communication is key to closing a
sale. I was a conventional marketer then, promoting
products and closing deals through the art of making
a great pitch and persuasion.
Moving to the UAE was a game-changer. I knew
marketing and understood PR basics, but something
about enhancing the method by showcasing the best
attributes of a brand in an exciting manner was quite
intriguing to me. The consumer brand scene is hugely
competitive and not every company or entrepreneur
has the big budget that comes with a huge billboard
across every highway or buying up pages of a
newspaper to talk about their products and offers and
why the company is so awesome. When I’m asked
what my career is, my answer is really quite simply
tied to the fact that PR is all around us.
Now, you may be wondering what PR is and if you
need it to help grow your small business or launch your
brand. When I formed my PR and Communications
Consultancy, Narratives PR, I had come across many
people who needed my help in debunking the myths
about PR so they could understand why it fits in on
their integrated marketing wheel. Here are my top 5
reasons why every business owner needs PR, infused
with all the stuff you need to know to understand to
begin with:

56
1 You have to understand what PR is to know
that you need it. PR isn’t always about the
glamourous parties, award-wins and red-carpet
moments. We love it when we get to celebrate our
clients’ wins at some flamboyant launch event but
really and truly – like most other jobs – you have
to work your way out the trenches before you start
winning. Simply put, you don’t get invited to these
if there’s nothing to celebrate.
It takes a good bit of effort to find those bits of
information that would interest the everyday
individual to pick what you are selling, be excited
about what you are doing or follow your story over
competitor news. It takes even greater effort to
have your news out there without having to pay
for it. Paid publicity is advertising. PR is earned
space through providing media with information
through press releases, pitches, announcements
and featured articles. You want PR on your side
because it is typically the most affordable way to
get the word out when pitted against advertising.
2 Good PR puts your brand in the face of your
target audience. The basics of marketing
is a mixed talk of product, place, people and
promotion. I think of PR as a special force – or
superpower – working behind the scenes to
promote your products (or services) to your
targeted people through a variety of media forms,
and reaching them in many places.
PR is a long-haul process that relies on continued
story sharing and updates that capture the attention
of your audiences. You can read a story written
many moons ago, yet it captures your attention so
much that you carry out more research and go out
to buy what’s on offer. PR is about gaining visibility
for your business and visibility- friends, is good
news for any business.
3 Want to build brand equity? PR’s got you
covered! By definition, ‘brand equity’ is the
perceived value that consumers place on a brand
name of a particular product or service. There’s not
a whole lot of value that consumers can place on
your brand if they don’t know who you are and what
it is you do in the first place. Purchasing decisions
are largely dependent on key elements such as
price and knowledge of the brand. PR plays a huge
role in keeping your name on the minds of readers,
listeners and viewers – especially when carried out
in a highly integrated manner.
4 PR:thetrustedsourceofpublicity.Imentioned
that PR is earned right? Today’s consumer
is super conscious of what they are purchasing,
looking at such details as manufacturing processes,
carbon footprint, credibility, employee welfare of
companies ,and so on. Not enough money can
convince consumers to buy products after having
seen a big glossy advertisement, when there are
reports of human or animal rights violations lurking
in the shadows. Advertising is good, but a good
word out on your brand sticks in the minds of
consumers for much longer than any ad would and
that is another reason why you need PR.
5 PR helps you curate suitable messaging
during difficult times. Let’s face it: running a
business is not always a bed of roses. There’ll be
times where the economy tanks, lay-offs happen,
confidential information leaks or a sheer ‘act of
God’ leaves communities grappling with what
to do after a disaster strikes. Dissemination of
information during a crisis is a huge proponent
to surviving the storm. Your stakeholders need
to stay informed, and so PR helps you guide the
messaging in a manner that provides clarity while
communicating your values – something that we
all need when navigating challenging times.

57
Yvonne Chiedza Mtengwa is a Dubai-
based Communications Strategist
and Founder of Narratives PR LLC-FZ
(www.yournarratives.com) a boutique
communications consultancy specialising
in entrepreneurial design and shaping the
narrative of women-led leisure, lifestyle and
social development brands in the UAE and
Africa. She leverages 15 years of marketing
and communications experience having
worked in the United States, Southern
Africa and now GCC region.
Harnessing her passion for destination
marketing, Yvonne has enjoyed the
privilege of working on campaigns for
such entities as DCT Abu Dhabi, Reem
Mall, Etihad Airways Consumer, Katara
Hospitality, Abu Dhabi National Hotels,
Ferrari World Abu Dhabi and hospitality
and leisure brands with operations in
Zimbabwe, Zambia, Botswana and South
Africa.
Yvonne authored, “Reinvented: Challenging
insecurity to live authentically through faith”,
a book encouraging women to confront
their issues with relationships, insecurities
and self-fulfilling prophesies, in an effort
to truly discover who they were created to
be. It’s available for download on https://
payhip.com/b/Oi7Y#!
About
the Author
Check her out on IG on @quintessentially_yvonne or visit and subscribe to her website
on www.ReinventedToday.com for more tips on everyday reinvention.
Consumers buy what’s in front of them. Our job as PR practitioners is to
serve our clients with tools and strategies that help raise more awareness
of their brands, products and services through media relations and
compelling storytelling. Publicists are in the business of effectively bridging
the gap between consumers or end-users, and the government entities,
corporate organisations and entrepreneurial ventures that service their
needs through the provision of goods and services. We seek to showcase
the best of what the latter group (the government entities, entrepreneurs
and consumer brands) is offering, with the aim to raise better awareness
of who they are, their values, what they do or produce to solve a problem.
PR is about working with journalists in figuring out what would make a
good story, relying on having fostered great relationships with critical
stakeholders aside from the media fraternity to get a good word out.

58
How to Convert Money in Your Mind
to Money in The Bank
How can you convert the money in your mind to money in your bank? Well, it might
sound impossible, but you can make that happen with the abundance mindset in
your head. After all, the only way you can attract wealth is to feed your mind with
it. However, it doesn’t mean just waiting for fruits to fall from the trees, nor it means
doing nothing but just waiting for wealth to come to you.
The first step is to have an abundant mindset wherein you condition your brain that
you have enough or more than enough. So, before you can make all the money you
want, you should believe that you will have that money.
Simply, get that wealthy state of mind so that it will become your reality. After all,
wealth comes to those who believe, and that starts with how you feel and think about
money.

59
NOTICE YOUR FEELINGS ABOUT MONEY.
When you log in to your online bank accounts, how
do you feel – good or bad? Do you feel frustrated,
demoralised or embarrassed? Don’t ignore your
feelings, but pay attention to it and your money.
You don’t also have to feel bad or frustrated if you
don’t have a lot of money. If you’re always feeling bad,
you will just keep living in the scarcity mindset and in
a continuous cycle, thinking of not getting or having
enough. Eventually, you will develop so much fear about
how much little you have. Instead of this, you must feel
happy and proud of what you have so that it will grow.
DON’T COMPARE WHAT YOU HAVE WITH
OTHERS.
Do not fall into the trap of comparing your current state
with colleagues, high school classmates or friends. If
you do, you may be left feeling jealous, desperate and
envious because you’re always thinking that they’re
doing better than you do.
It is not the right way to go, but you should think about
your personal goals. You don’t have the same ones as
others do, so stop comparing yourself to them. If you
keep doing it, you will not be able to shift your mindset
from being insecure to being appreciative of your effort
to having what you have now.
FEARS ARE REAL, BUT DON’T LET THEM
AFFECT YOUR FUTURE.
You might be fearing something today, but you don’t have
to think that it will scare you forever. Determine what you
fear when it comes to money. Do you think that you’ll run
out of it? Do you fear that you’ll never have enough?
If you find yourself always fearing of not having enough
money, you might always be hoarding money for your
protection.
Don’t live with fear; it is not the place you deserve. Don’t
be afraid of losing money. Instead, you must address your
fears so that you can work through them.
CHANGE YOUR MINDSET IF IT’S NOT
WORKING IN YOUR FAVOUR.
Instead, you must think and believe what you want
about money. So, if you want to have lots of it, don’t
apologise for it but think why you want it.

60
AVOID EMOTIONAL SPENDING AND INSTANT
GRATIFICATION.
Some people spend money based on their emotions
or the things happening in their lives. Cut this habit
because it will not help you attract abundance in your
life. Be financially savvy, and know that emotional
spending will not do you good.
Also, don’t decide based on what you think will make
you feel good in the moment. Think long-term. What
you should do is to determine what will be best for you
in the end. Avoid falling prey to temptations.
DETERMINE WHAT YOU THINK ABOUT RICH
PEOPLE.
What do you think about the idea of being rich yourself?
Do you believe that you’ll be wealthy? Do you think that
you’re unlucky and rich people are lucky? If you’re trying
to separate yourself from wealthy people negatively, you
might not attract the kind of wealth you want. The reason
is that you can turn whatever you think into your reality.
So, if you believe that you’ll be forever broke, you will be.
DO THE MONEY MEDITATION.
It is one of the most important exercises to attract
abundance in your life. Do it as often as possible.
Money meditation will help manifest money fast and
remove any false beliefs about it.
To do it, you just must find a quiet place to lie down or
sit down without any interruptions. Ideally, practice it
in the early morning when everyone else is still asleep.
Relax, breathe and focus on the relaxation of your
muscles. Focus on every breath.
Now, visualise a clear image of the exact amount of
money you want to see on your bank account. You
know that you deserve this money because you’re
feeling amazing right now, and because you feel this
money is real, you’re now thinking of buying the things
that you’ve been wanting for long like this and that.
Practice the money meditation daily and feel relaxed
and relieved every time you do it.
CHANGE YOUR THOUGHTS.
Get the negative thought patterns out! While it can take
practice and time, learn how to stop those negative
thoughts that will block the money flow to you. Thus,
you should have a positive mindset towards money and
believe that you deserve to have the money you want.
Have faith in the abundance coming from the universe.
You must remove the negativity you have about money
from your life. Finally, you should purify your thoughts
and focus on the positive.

61
START THE WORK!
Becoming rich takes effort, time and patience, too. Most of the
money you can have is through the tried and tested things to do
consistently. So aside from eyeing on the prize, you also need to
keep track of your finances and consider these tips.
Save money. Look at your savings as taxes that you set aside on
a certain period. For example, you might want to set aside 5%
of your monthly income or higher if it applies to you. You must
also plan and stick to it. It’s not possible to become rich fast, even
if you often hear luck-based success stories many times. Many
people don’t become rich through that but through discipline,
planning and execution. They include timelines and budgets.
In addition, consider investing. Examples include real estate and
stock market. But if you have a finance coach, you can consult
and ask for recommendations. Nevertheless, you should think
rationally before deciding.
Most importantly educate yourself, like if you’re looking to
invest. Constantly stay aware and take calculated risks, such as
when investing in stocks or starting a business. Think deeply and
evaluate the outcomes before investing.
If you want to convert money in your mind to money in your bank,
switch your brain on for it so that your efforts are directed to
what you want to achieve in the future. Set clearly defined goals,
live a financially smart life, avoid emotional spending, instant
gratifications, think long-term, and shun the negative thoughts to
stop pushing money away from you. Sure, it sounds a lot of effort
to achieve that wealth you envision, but what can be better than
starting the work now? If you’re ready to attract money into your
life, you should visualise having that money you think you deserve
and be willing to do the work to achieve your money goals.

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Decluttering your Personal Space
The art of decluttering our
personal physical spaces and our
mindset is essential for both our
mental health and our soul to be
able to recharge and rejuvenate.
More importantly, sustainable
decluttering, such as reusing,
recycling, and repurposing items,
can help us limit our carbon
footprint and prevent further
damages to climate change. Since
we’re all at home, it is the perfect
time to declutter and organise
our space, leaving the previous
decade’s clutter right where it
belongs, in the past.
WHY DECLUTTER?
When decluttering, we have the power to lighten our space
and make room for exciting new possibilities. Louise Hay,
one of my favourite authors, said that “Our closets can be
considered symbols of our minds. A cluttered closet could
mean a cluttered mind.”
One of the things I’ve noticed is that people are usually
putting aside big chunks of their time on the weekends to
clean their homes, when the purpose of the weekend is to
relax, recharge your soul and spend time with your family.
While for some people, the process of cleaning is very
therapeutic; for many, it can feel frustrating, overwhelming
and can cause intense stress and anxiety. The question
remains, how do we remove that feeling from our life and
our weekends so that we can truly do what we love to do
during our free time without feeling burdened or trapped?
Before we begin, I want to mention that our rooms,
homes and personal spaces are sacred spaces and our
souls deserve to feel inner peace there. It is absolutely
important to make sure that once we leave our work or
school and overall the outside world and step into our
homes and rooms, we instantly feel rejuvenated and calm.

63
CLUTTERING AND ITS LINK TO ANXIETY
While there are a few who thrive in chaotic spaces, the
majority of people do much better when they’re in a
decluttered, clean, organised and tidy space. They can
focus better, and achieve more as their space ignites the
creativity within them.
Moreover, clutter or too many possessions can make you
feel overwhelmed, as psychologists have linked the need
to hold on to possessions to an anticipated pain of loss.
A study in 2012 found out that the two parts of your brain
associated with conflict and pain overreact whenever
you try to throw the things you’re emotionally attached
to. Another study discovered that mothers had elevated
levels of stress hormones whilst sorting out their things in
their homes. Research also discovered that individuals that
have more physical clutter in a disorganised environment
are less productive and more distracted.
Now that you know how clutter can impact your well-
being, let’s take a look at how to tackle the decluttering
process.
START SMALL:
For some people, they’ve been hoarding and compiling
for so long, that they don’t know where to start. It’s
important to start small.
• Look around your house and choose one room you
would like to work on. For example, your kitchen.
• Then take a look at your kitchen and choose one
area to work on; a smaller project to work on, such
as your fridge.
• Put aside a couple of minutes and go through the
fridge. Have a recycling and waste box nearby.
• Take a look at the expiration dates and throw out
anything that is expired (If possible, recycle their
respective jars bottles). Then try to create mini
spaces; a section for the fruits, a section for the
vegetables, a section for dairy products and so on.
This shouldn’t take more than half an hour.
• Onceyou’redonewiththat,moveontoanothermini-
project in your kitchen, such as your condiments
and medicine cabinet and re-organise it to your
liking and convenience.
Do not try to do it all at once. Whenever you have some
free time, work on one mini-project at a time, day by day,
week by week. Slowly, over time, those mini-projects
will complete your large project, and in this scenario,
your kitchen is completely organised, decluttered and
tidy. Once you’re done with one whole room, move on
to another room in your house. It didn’t get cluttered
overnight, so don’t expect to declutter it within a night
either. Take your time and be patient.
Tip: Tackle your wardrobe and bedroom last. We tend
to have more emotional attachments to our personal
belongings such as clothes, jewellery and books. If
you try to declutter your wardrobe first, you might feel
discouraged to continue.

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PUT THINGS BACK INSTANTANEOUSLY
Now that we know why to declutter and how to declutter,
it’s important to incorporate a few practical steps to ensure
our space remains decluttered. It is obvious to say that
if the house is tidy and organised, then you don’t really
need to put aside big chunks of time to clean. If we end
up putting everything back to where it belongs right after
using it, then there’s no need to put aside time to tidy that
area. Let me get more specific. We’re going out of the
house and we’re trying on clothes. If we put back every
piece of clothing that we’re not wearing right at that very
moment instead of just piling them on the chair or on the
bed, then when we come back home, we’re not faced with
clothes scattered around the room. Another example could
be, you’re on the phone and you need to write something
down, so you pick up a pen and piece of paper, but then
you forget to put the pen back to where it belongs, an
action that wouldn’t have taken you more than a couple
of seconds, but because you forget to do so, you’ll end
up having to do it on the weekend as a bunch of these
seconds accumulate and turn into hours. Putting things
right back in their original spot doesn’t take more than a
few seconds but can save you hours in the future.
ASSIGN AREAS
It’s important to put things back in their original spot
instantaneously, but what happens if you don’t have
assigned areas for some items? I’ve entered homes
where people just scatter their mail on their dining table,
kitchen island or console by the door. It’s all over the place
because there is not an assigned area for the mail. So it’s as
important to make sure you assign spaces. For example,
you can use an empty shoebox and place it near the door
for all your mail to be placed in there. You’ve allocated
a specific place for the mail. This applies to everything.
Let’s consider the doorway and hallway as this area seems
to be one of the difficult spots in every household. You
can assign a space for the shoes, a space for the dog
leashes, a space for the umbrella or jackets. You can use
dividers in your drawers for the stationary, headphones
etc. Or let’s consider your home office or your bedroom
where you have a desk. You can use dividers to categorise
your sheets of paper, and your notes. You can use a jar
for your pen. You can use a small saucer for your clips,
and pins. To summarise, you need to allocate a space for
everything and then remember to put back everything
where it belongs immediately after using it. Now when
you enter your house, you no longer feel overwhelmed, as
everything is where it belongs. And if you have kids and
it’s a little bit more difficult, research shows that kids tend
to learn best through observing. So once they see you do
it, they’ll be more inclined to follow in your footsteps.
IT’S ALL ABOUT YOU!
Everyone’s definition of organised is different, and that’s
okay. For example, for me, it is absolutely important that
all my clothes are organised by colour, whereas for my
partner it’s important that all his clothes in his closet are
ironed. So as long as you feel at peace in that space, then
that’s all that matters because you’ve accomplished that
peaceful state of mind. More importantly, when you do
something that resonates with you, it no longer feels like
a chore. It can even become fun! So ask yourself what
bothers you in your own room or space, which spaces
drain your energy, and accordingly create a personalised
plan and take it from there. Sustainable decluttering can
be a very healing process and is one that benefits the
planet, so I encourage you to try it!

65
ABOUT THE AUTHOR
Tannaz Hosseinpour, founder of
Minutes On Growth Coaching,
is a certified life coach and
CBT practitioner specialising
in personal development
relationships with a strong
academic background in family
mediation dispute resolution
law. She is also the host of her
self-improvement podcast show,
Minutes on Growth. She recently
published her first children’s
book, Sam’s Adventures At The
Park, available on Amazon and
Barnes Noble.
MORE TIPS:
• Dedicate 5 minutes every morning or
every night to ensure that everything
is where it belongs. By dedicating a
few minutes every day, you avoid
having to dedicate hours on the
weekend.
• Adopt a more minimalist lifestyle.
The less stuff you accumulate, the
easier it will be to keep an organised
space.
• Donate the items you no longer use.
• Repurpose and reuse items to the
best of your ability.
The truth of the matter is that we
currently live in such a chaotic world. We
turn on the news and all we see is chaos.
We’re working longer hours, and we
may even feel overwhelmed and burnt
out. Therefore, it’s absolutely necessary
for us to have a space that allows for
recharging and rejuvenation to happen.
Organising and decluttering our space
helps us create the mindset we need to
thrive in other areas of our life.
If you have any specific questions on how
and where to start, please don’t hesitate
to message me. I’d love to help out.

66
The quote above was attributed to Hippocrates,
one of the most oustanding figures in the history of
medicine. He was a physician, but he talked about
food, not medicines. It goes to show that food is
not only for filling our bellies. What we eat directly
impacts our physical and mental being.
Wholesome nutrition and real foods are essential in
healing and repairing our body systems from within.
A nourished body results in greater strength to fight
off bacterial and viral infections from attacking us.
Eating the right foods can bolster immunity and
offer a steady supply of nutrients to the body to do
its job. Fruits, vegetables, dairy, grains and legumes
provide several immune-boosting antioxidants,
vitamins and minerals.
Below, we have a list of some of the top foods that
promote an optimally functioning immune system:
EGGS, MUSHROOMS AND TOFU FOR
VITAMIN D
Vitamin D is responsible for altering the number
of white blood cells also, called killer lymphocytes.
White blood cells reduce the spread of bacteria
and viruses in our body. Include mushrooms, eggs,
fortified milk and tofu in your diet to get ample
amounts of vitamin D. Lack of this vitamin increases
the risk of developing acute respiratory tract
infections. Fatty fish like cod, mackerel and salmon
is also a great source of vitamin D.
BONE BROTH FOR COLLAGEN
Some chicken soup for the soul? Used for ages,
bone broth is an excellent healing food that provides
collagen, calcium and magnesium. Proline and
Glycine present in bone broth is used in the synthesis
of DNA and proteins in the body. Connective tissue
from the bones is rich in glucosamine that is known
to strengthen joints. The gelatin in bone broth heals
the delicate mucosal lining in the digestive tract.
Healthy digestion is the first step towards a strong
immune system.
Collagen is also the material that is extremely
important for the health and vitality of our skin, hair
and nails. So, go on and make a pot of fresh chicken
soup and slurp the goodness!
Eat for Immunity: A List of Recommended foods to
Boost your Immune System
food
“LET FOOD BE THY MEDICINE AND MEDICINE BE THY FOOD.” ~ HIPPOCRATES

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KIMCHI AND KOMBUCHA FOR PROBIOTICS
A healthy microbiome means a varied population of good
bacteria in our intestines. Most illnesses begin in the
gut, and fermented food fosters a balance in the gut by
producing gut-friendly bacteria such as Bifidobacterium
and Peptococcus.
The organic acids produced during fermentation are
short-chain fatty acids that are anti-inflammatory in nature.
Fermented foods like kimchi, kombucha, sauerkraut,
miso and yoghurt boost microbiome health, which in turn
supports our immune system.
CITRUS FOODS FOR VITAMIN C
Vitamin C is a powerful antioxidant and recommended
by most health experts as the best cure for flu and colds.
Vitamin C prevents and treats respiratory inflammation.
Eating one medium grapefruit can provide you with 90 mg
ofvitaminC,whichisalmosthalfofthedailyrecommended
limit. Lemon juice, bell peppers, strawberries and kiwis
are some foods rich in vitamin C that help reduce the
duration of cold symptoms. Deficiency of vitamin C can
result in impaired immunity and therefore leave you
susceptible to infections.
NUTS AND SEEDS FOR ZINC AND VITAMIN E
Nuts and seeds are tiny powerhouses of nutrients. A little
goes a long way with nuts and seeds, and there are a
variety of ways you can include them in your daily diet.
One ounce of sunflower seeds provides as much as
66% of the daily recommended intake of vitamin E that
plays a major role in boosting immunity. The fat-soluble
antioxidant breaks the fat peroxidation chain reaction and
protects the lungs against oxidative stress. It kickstarts
the immune cells whose main job is to fend off incoming
invaders, i.e. bacteria and viruses.
Zinc assists in the creation, metabolism and storage of
hormones. It is also responsible for maintaining the
structural balance of the cell. Hormonal imbalances and
weak metabolism lead to a compromised immune system,
so be sure to munch on those cashew nuts, almonds and
peanuts for your daily zinc dose!

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DAIRY PRODUCTS AND MEAT FOR PROTEIN
Immunoglobulins or antibodies are proteins that flow
in your blood to form key parts of a strong immune
system. The body uses amino acids from dietary protein
to build other proteins in your body. Too little of it leads
to weakness, fatigue and consequently, poor defence
against external health risks. For all the meat lovers, there
is the option of beef, poultry and fish to provide protein.
And for the vegans- lentils, beans and nuts are a great
way to go!
CARROTS AND KALE FOR BETA CAROTENE
Beta Carotene is basically a carotenoid pigment, reddish-
orange in colour that is converted to vitamin A in our
bodies. It is a precursor of vitamin A (retinol), that is much
needed for healthy mucous membrane lining on our
respiratory tracts. Vitamin A also promotes healthy vision
and a stable immune system.
Beta carotene keeps lungs healthy as we age. Eat foods
like carrots, kale, apricots, plums and sweet potatoes to
ensure you get a good amount of beta carotene, and
hence, vitamin A in your diet.
A BMJ report of a test done on 535 individuals revealed
that high blood beta carotene levels could repair damage
done to our lungs by free oxygen radicals. So, you can
stock up on carrots to protect yourself from lung infections
such as pneumonia.
TURMERIC FOR INFLAMMATORY RELIEF
Turmeric contains curcumin which is a natural compound
that gives it that beautiful yellow-gold hue. Curcumin
is a potent immunomodulatory and anti-inflammatory
compound that modulates the activation of B cells,
T cells, neutrophils and natural killer cells. Even at low
doses, curcumin improves antibody responses. Therefore,
turmeric has proved to be quite beneficial in treating
upper respiratory tract ailments, asthmas and allergies.
An interesting tip is to add a pinch of black pepper when
you add turmeric to your food. Piperine, a bioactive
compound in black pepper enhances the absorption of
curcumin in our bodies by 2000%!
Although curries are popular options, our favourite is
golden milk! It is a soothing way to add both pepper and
turmeric to your diet. A brew of hot milk, turmeric and
pepper does wonders to a scratchy throat and a sneezing
bout!

69
Leftover Recipe Ideas
Leftovers often make their way on our
tables. They are inevitable and a part of
our lives, but don’t worry because you
don’t need to throw them away. You can
use recipe ideas to recreate those leftover
dishes, such as chicken, beef or veggie, and
turn them into another dish that your family
will enjoy. Here are our top 12 leftover
recipe ideas.
12
If you love stroganoff, you can use some leftover beef in this
recipe. Try it and impress your loved ones with a better-tasting
leftover beef. After all, some cooked food tastes even better
when consumed the next day or added to other dishes.
Leftover beef is no different. It is tasty and versatile to add on
just about any dish of your choosing. It helps you achieve that
maximum taste without much effort in a new dish. After all, the
work is also half done, so you don’t have to spend so much time
turning that beef leftover into a delicious meal.
This leftover meat stroganoff is one of the best leftover recipe
ideas that you can do with beef. To make your lunch or dinner
even more delectable, you can serve it with vegetables, like
broccoli, kale or beans and white rice. Alternatively, you can serve
it with white bread, mashed potatoes, brown rice or wild rice. See
this recipe for inspiration.
1. LEFTOVER BEEF STROGANOFF

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Who doesn’t love a comforting casserole? If you have cooked
leftover chicken, you should try this one. It is easy to prepare and
is family-friendly! You can get it done and make your leftovers
taste even better the next day.
However, some people who do not like the jalapeno omit it
entirely. It is up to you. Plus, you can use canned if you don’t have
fresh tomatoes. If you don’t have cooked chicken meat, you can
also use turkey meat. It will also work fine for this hearty recipe
that you might want to make when you’re stuck at home. Here is
a video for a simple recipe idea.
On a weekend when we have home gatherings, we often prepare
roast chicken. The hungry crowd always loves this dish that is
effortless to make. However, there can always be leftovers. Use it
in this delicious and comforting soup recipe.
Tips - The drippings or juices created out of roasting can be used
in this soup recipe. You can also use the extra veggies from your
roast chicken. If desired, you can also add some chicken breasts.
Here is a video to check out for your inspiration.
If you have leftover vegetables, you can try this easy
to make soup recipe. A few veggies to combine
include, green beans, zucchini, eggplant and peas.
You can also use other vegetables you got in your
kitchen. This veggie soup tastes great, and even kids
will love it. Check out this video for inspiration.
2. MEXICAN CHILI VERDE CHICKEN
CASSEROLE
4. LEFTOVER ROAST CHICKEN SOUP
3. EASY LEFTOVER VEGGIE SOUP

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Are you looking for a quick dinner? You can use that leftover beef
and use the ingredients you have in your kitchen. You will love this
recipe because you can use your pieces and bits to clear up your
week’s stock on a Saturday for a fresh shopping come Monday.
This dish will last up to four days if properly stored in the fridge,
but if you want to extend its shelf life, you can also freeze it in an
airtight container or a freezer bag. If you don’t have cooked meat,
you can substitute it with any meat roasts. Try this leftover beef
stew that will please even fussy eaters! Check this video for recipe
inspiration.
If you love sliders, you will love this leftover Philly cheesesteak
slider, a sandwich that originated in Philadelphia, USA.
It is easy and quick to prepare, and that’s impressive for the many
of us that don’t have the luxury of time to cook. All you need are
thin slices of cooked steak, provolone cheese, onion, mushroom
and peppers. You will love the combination of these ingredients
that can make great-tasting sandwiches to make at home.
To make the sliders even more delectable, coat the buns with
a garlic butter seasoning. If you don’t have leftover roast beef
or steak, you can also use grocery-bought, pre-cut and thinly
sliced meat. For the cheese, you can substitute provolone with
mozzarella, Swiss or American cheese. Looking for a recipe on
how to prepare it? Watch this video for inspiration.
Do you have leftover beef? No worries! You can
prepare this easy and simple recipe that makes
leftover beef taste more special. To make it more
delicious, add lots of paprika and peppers.
Looking for inspiration? Check out this recipe video.
5. LEFTOVER BEEF STEW
7. LEFTOVER PHILLY CHEESE
STEAK SLIDER
6. LEFTOVER BEEF GOULASH

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Are you wondering what to do with leftover chicken? Try these
tasty stuffed bell peppers. You can experiment on the ingredients
and add in whatever you have lying around the kitchen, such as
celery, onion, carrot and mushrooms. These stuffed bell peppers
are great appetisers, too. Want to make Chicken Stuffed Bell
Peppers? Watch this video.
Are you running out of dinner ideas? Try this one-pot pasta with
your leftover roast chicken the other night. You can transform that
leftover into a great dish that even picky eaters will love. Now,
you don’t need to waste that roast because you can add it to this
pasta dish that you can prepare in half the time. Here is a recipe
idea to try.
Beef chilis are a favourite on a chilly winter night or
just about any given day. If you have leftover beef,
you can turn it into this frugal and quick recipe to try
at home. This recipe is perfect for a busy weeknight
because it is quick to prepare yet is also tastier
than that made with another type of meat. Serve
it with guacamole, salsa or steamed basmati rice.
Alternatively, you can also serve it with sour cream
and grated cheese in baked potatoes or tortilla
wraps. Check out this video for inspiration.
8. CHICKEN STUFFED BELL PEPPERS
10. ROAST CHICKEN LEFTOVER
ONE-POT PASTA
9. LEFTOVER ROAST BEEF CHILI

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This quick and easy recipe is so nutritious and
flavourful. It is great for hunger between meals
and is ready within 10 minutes. If you’re trying to
lose weight, you can try it with whole wheat grain,
too. Here is a Vegetable Sandwich to try.
12. VEGETABLE SANDWICH
Are you wondering how to make good use of your leftover
vegetables? Here is a great recipe to try. Use your leftover
mushrooms, broccoli and noodles that can make for a fantastic
dish. A stir-fry is a versatile dish that lets us use whatever veggie
we have in the pantry or kitchen at the end of the week. With it,
we do not just help in reducing food waste, but we can also create
something healthy and delicious for the family. Get inspiration
from this video.
11. CHINESE STIR FRY WITH
LEFTOVER VEGETABLES

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FITNESS
Living a healthy lifestyle
consists of practising healthy
andsustainablehabits.Physical
fitness, as a component
of a healthy lifestyle, is
not only about exercise.
Dietary and other lifestyle
aspects such as sleeping
habits, stress management,
emotional regulation and
even social activities affect
our overall wellness. Having
a good exercise routine,
as well as taking vitamins
and supplements, does not
offset unhealthy habits. It is
important to consider that
our habits must complement
or ‘synergise’ with our fitness
goals.
Sticking to a habit may seem
difficult at first, so regard
every small step done on a
daily basis as an achievement.
Easy or simple habits are likely
to stick. Also, remember that
consistency will put you on the
path to success. To kickstart
your fitness journey, develop
these 15 simple habits for a fit
and healthier you.
Simple Habits For a Fit and Healthier You
1. HYDRATE ADEQUATELY.
Many people dismiss the habit of
drinking adequate amounts of water
throughout the day. Numerous
studies find that adequate hydration
promotes healthy brain function,
body temperature and blood pressure
regulation, as well as sustained energy
levels.
The water content in our daily diets, as
well as the weather, are factors we also
need to consider to gauge the actual
water requirement of our bodies. Dry
and protein-rich diets should prompt
us to drink more water. On hot or
humid days, cold drinks or electrolyte-
rich beverages will help in replenishing
the water and electrolytes we lose
throughout the day, even when we are
not sweating profusely.
Drinking water on an empty stomach
as soon as you wake up is also a
beneficial habit. The Japanese can
attest to this claim, as they practice the
so-called Japanese water therapy—
starting the day with four to six glasses
of water on an empty stomach.

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2. STRETCH BEFORE SLEEPING.
Stretch and flex your body for a few minutes before you
sleep. Stretching increases blood flow to muscles and
joints, which reduces joint stiffness. People who suffer from
lower back pain may also benefit from stretching. Doing
this simple activity can help in relieving muscle tension and
preventing sleep-disrupting cramps, which in turn promotes
a better night’s rest. Remember to do only gentle stretches,
as doing a strenuous workout before bed can have the
opposite effect.
There are two stretching methods that you can practice:
the static stretch and the dynamic stretch. A static stretch
is done by stretching one muscle group at a time, while
a dynamic stretch is performed by using momentum to
slowly increase the range of motion of a joint or muscle. It is
recommended to perform static stretches before going to
bed, as the movements required to perform static stretches
are more gentle and less active.
To do a static stretch, flex a body part until you feel tension
and hold until your muscles are relaxed. To avoid straining,
make sure to actively breathe while stretching to make sure
that oxygen is adequately fueling your muscles.
When buying meat, choose lean meats, poultry without
the skin, as well as fish over fatty meat cuts and cured
meats. Animal fats that are found in usual cuts of meat
contain high levels of cholesterol which, when consumed
in unhealthy amounts, promotes high blood pressure
and other cardiovascular diseases. Thus, choosing
the leanest cuts of meats allows us to cut down on
cholesterol intake.
For lean beef, a cut is said to be ‘lean’ or ‘extra lean’
based on the total fat in each serving. In terms of fat
content, extra-lean beef is the healthiest you can ask
from your local butcher or meat shop. The leanest cut
is typically eye round roast and steak with 4 grams of
fat per serving and 1.4 grams of saturated fat. The next
leanest cuts include sirloin tip side steak, top round
roast and steak, bottom round roast and steak, and top
sirloin steak. Another easy rule to find lean beef is that
anything with “round,” “chuck” or “loin” in its name
is usually either extra lean or lean. Chicken prepared
without the fatty skin and fish cooked using oil-free
methods are also good dietary protein choices.
3. EAT MORE LEAN MEAT, FAT-REDUCED POULTRY AND FISH.

76
4. TAKE PROBIOTICS.
Probiotics, so-called ‘good bacteria’, are live
microorganisms that are said to provide health
benefits when consumed. Probiotics should not be
confused with prebiotics, which are dietary fibres
that help feed the friendly bacteria already in your
gut.
A number of studies also find that improving or
restoring the gut flora through probiotics promotes
a healthier digestive tract and a stronger immune
system. There are also strong claims that the intake
of probiotics may reduce depression and promote
heart health.
Probiotic-rich foods include yoghurt, laban, kimchi,
tempeh, pickles and kombucha. Some types of
cheeses also contain a good colony of probiotic
bacteria.
6. LIMIT SUGAR INTAKE.
Limit your refined sugar intake. Keeping tabs on your
sugar intake is an important part of a heart-healthy
lifestyle, especially if you’ve been diagnosed with
diabetes or prediabetes. The empty calories from
added sugars in desserts, sugary drinks and sweets
can lead to weight gain and spikes in blood glucose
levels.
You can try using raw honey as an alternative. It is
rich in antioxidants which may defend your cells
against free radicals. It may also relieve cough,
colds and sore throats.
5. PRACTICE YOGA
AND MEDITATION.
Try yoga in the morning. Doing
yoga in the morning is said to,
improveyourmetabolism,drain
your lymph, boost immunity,
and make you energised.

77
7. INCREASE YOUR FIBRE INTAKE.
Eat more foods rich in fibre. High fibre foods may
help with weight loss because they make you feel
fuller for longer, and more likely to eat less. High
fibre foods include wholegrain breakfast cereals,
wholewheat pasta, wholegrain bread and oats,
barley and rye—fruit such as berries, pears, melon
and oranges. Pea, beans and nuts are also high in
fibre.
A simple way to increase your fibre intake without
creating any hassle in your kitchen is by opting for
fruit smoothies. Just add any fruits you’d like, ice,
and fresh milk.
9. AVOID SKIPPING MEALS.
Never stay hungry for too long. Skipping meals can
also cause your metabolism to slow down, which
can cause weight gain or make it harder to lose
weight. It may also lead you to eat too much and
may cause you an upset stomach.
Get yourself easy to prepare snacks, like oatmeal,
fruits and vegetables that you can eat anytime.
Avoid junk foods, sweets, and pastries which may
give you a full and satisfied feeling but are not good
for you.
8. CHOOSE FOODS WITH A
LOW GLYCEMIC INDEX.
Low-glycemic foods are slower to raise
a person’s blood sugar levels than
foods with moderate or high scores
on the glycemic index. Low-glycemic
foods include rolled or steel-cut oats,
barley, sweet potatoes and non-starchy
vegetables.

78
10. PRACTISE ‘HARA HACHI BUN ME’—
EATING ONLY UNTIL YOU’RE 80% FULL.
Eat until you are 80% full. According to the Japanese,
“hara hachi bun me”, roughly translates to “eat until
you are 80% full”. Eating until you are 100% is likely
to bring on discomfort, negative feelings or even
feeling the need to purge. Applying the “hara hachi
bun me” rule means you miss out on that sensation
of feeling too full.
12. SNACK ON FRUITS AND
VEGETABLES.
Eat whole vegetables and fruit at each meal and
as snacks. Vegetables and fruits are low in calories,
have fibre and can help you to feel full. Eat the fruit
rather than drink juice. Juice does not contain fibre,
and even unsweetened juices are high in sugar and
calories.
11. LEAD AN ACTIVE
LIFESTYLE.
Get active and stay active. Exercise
can help burn off excess calories.
Exercise also offers numerous
health benefits, including boosting
your mood, strengthening your
cardiovascular system and reducing
your blood pressure.

79
13. WEIGH YOUR BODY IN PARTS.
Measure different parts of your body rather than
weigh yourself. This can help yourself to be aware
of the changes in your body, but this will not give
you the feeling of too much urgency that may cause
anxiety and pressure.
15. INCREASE YOUR INTAKE OF
HEALTHY FATS AND OILS.
Choose healthy fats and oils. Monounsaturated
fats improve blood cholesterol levels, and
polyunsaturated fats are good sources of Omega-3.
Monounsaturated fats include avocados, some nut
oils - cashew, almond pecan and non-hydrogenated
margarine. Polyunsaturated fats are found in
flaxseed, omega-3 eggs, and cold-water fish such
as salmon, mackerel and trout.
14. CUT BACK ON SODIUM.
Limit your sodium (salt) intake. Cutting
back on sodium can significantly
improve blood pressure and heart
health. Too much salt is bad for your
kidneys. As much as possible, avoid
fast food meals, junk foods and
processed foods. Cooking your own
meal is good for you because you can
control the amount of ingredients.

80
TRAVEL
7 Things You Must Do
in Accra,Ghana

81
I went to Afrochella in Accra, the capital of the West
African country Ghana. Afrochella is a yearly one-day
festival, celebrating Africa’s diverse culture. The festival
features cuisine, contemporary art, music and creative
entrepreneurs from all over Africa. During this amazing
celebration, I was able to deeply connect with the
Ghanaian people, culture, music, traditions and food.
Throughout my week-long stay, I learned the ins and
outs of the city and found the best things to do as a
tourist in Accra, Ghana.
Here is my list of things you must do in Accra, Ghana:
TAKE A TOUR AROUND THE CITY
Visit the Kwame Nkrumah Mausoleum and memorial
park located in downtown Accra, the capital of Ghana.
Dedicated to Ghanaian President Kwame Nkrumah,
the memorial complex was dedicated in 1992 and sits
on the site of the former British colonial polo grounds
in Accra. Designed by Don Arthur, the Mausoleum
houses the bodies of Kwame Nkrumah and his wife
Fathia Nkrumah. The building represents an upside-
down sword, the Akan culture symbol of peace and a
black star to symbolise unity. The Independence Arch
in Accra, Ghana, is part of the Independence Square
which contains monuments to Ghana’s independence
struggle, including the Independence Arch, Black Star
Gate, and the Liberation Day Monument. Independence
Square is a must-see attraction as it is one of the largest
city squares in the world. Heavily guarded by several
soldiers, you’re prohibited from taking pictures up close
of the arch without permission. However, you are free to
take pictures in the general area around the arch.
VISIT CAPE COAST AND ELMINA CASTLE
Once one of the world’s most important slave-holding
sites, neighbouring castles Cape Coast and Elmina
provide sobering insight into the workings of the African
Slave trade. Go on a local guided tour, where you will
visit the dark, damp dungeons which housed slaves
that waited for two to 12 weeks to be shipped off in
the East-Atlantic Slave Trade. Although these castles
represent a horrific past, they stand as a reminder of an
unforgettable history that must never be repeated.
VISIT MAKOLA MARKET
Makola Market is Accra’s largest open-air market. Upon
arriving at the market, you will immediately be taken
over by the sights and sounds of the hustle and bustle of
locals buying foods, textiles and goods. Overwhelming
at first, Makola market is the best place to really take in
the ambience of a West African market. There is a wide
array of products sold in the market and the surrounding
streets like jewellery made from locally handcrafted
beads and Ghanaian kente cloth. Dominated by women
traders, the market is your one-stop-shop for fresh
produce, manufactured and imported food, clothing,
shoes, tools, pots and pans and more. As you enter the
market, it is best to have an idea of what you want to
purchase and the price range you’re willing to pay for
those items, haggling with the local merchants is your
best bet to get unbeatable prices!
TRY JOLLOF RICE AND RED RED STEW
There’s no way you can go to Ghana, let alone West
Africa and not try Jollof rice! Jollof rice is one of West
Africa’s most popular dishes. Originally from Senegal
region, this staple food is a one-pot rice dish. Jollof rice

82
traditionally consists of rice, cooking oil, vegetables such
as tomato, onion, red pepper, garlic, ginger and scotch
bonnet. There are many seasonings to enhance the flavour
like salt, seasoning stock cubes, nutmeg, herbs, curry
powder and dried thyme. To complement the rice, white
meats such as chicken, turkey and fish are often served
with the dish. My absolute favourite dish is Red Red Stew
(African Stewed Black-Eyed Peas). When I say this dish
tastes like heaven, I mean it! Red Red Stew is a simple
dish consisting of black-eyed peas in a tomato stew with
white rice and plantains. It can be eaten vegetarian with
no meat or similar to jollof rice with any type of meat.
These dishes will set your taste buds on fire, feed your
soul and leave you with a full belly.
ENJOY THE NIGHTLIFE
The nightlife in Accra is always on and popping! You will
dance the night away with spots like Carbon, Sky Bar and
Labadi Beach and more. Carbon is a luxury lounge-club
high above airport city offering a magical, mysterious
world of luxurious hedonism, stylish surrealism and
neo-nightclubbing, where surprises await at every
turn. Sky bar is Accra’s premier rooftop venue, offering
breathtaking views of the city from the tallest building in
West Africa. Sky bar brings you a unique entertainment
experience you will never forget. Labadi Beach is one of
the most happening beaches in Ghana. Also known as
the La Pleasure Beach, Labadi Beach is famous among
the tourists because of the several beach parties that are
organised. They have an abundance of drinks, food and
live music that will keep your body moving into the early
morning.

83
ENJOY THE LOCAL CAFES
If exploring the nightlife isn’t your cup of tea, I highly
suggest visiting some of Accra’s gorgeous cafes.
Accra’s has many cafés around the city that are perfect
for catching a quick bite, taking some Instagram
worthy photos or checking your email while enjoying
a relaxing coffee. Concrete Jungle is a calming lush
green oasis away from the hustle and bustle of the
city. Located in Osu, Ghana, with a wellness centre
attached, Concrete Jungle has a unique space for
creative spirits looking to relax away from the city
while enjoying the soothing greenery. Gold accents
and quirky chairs, this Jungle quickly became one of
my favourite cafes to visit with my girlfriends due to
its “Instagramable” aesthetic. Café Kwae is another
local gem with cosy vibes and comfortable space
that feels like home. Simple, fresh food, Café Kwae
offers thoughtfully curated wholesome and delicious
meals, locally sourced and made with love.
VISIT JAMESTOWN
Jamestown is the oldest neighbourhood in Accra,
but don’t let that keep you from visiting this town
full of life and history we must never forget. A
vibrant town with old colonial buildings, clapboard
houses and iron shacks. Jamestown is on the
Atlantic Ocean currently serving as a busy and
colourful fishing harbour. Historically, Jamestown
originated as a community that emerged around
the 17th century, British James Fort. Known for its
whitewashed lighthouse with beautiful city views,
popular boxing gyms and Chale Wote Street Arts
Festival. Jamestown is a centre for arts and culture.
It is recommended that you go on tour with a local
guide to get the full experience of Jamestown.
VISIT THE ARTS CENTRE FOR NATIONAL
CULTURE
The Accra Regional Centre for culture is tourist
heaven! This is the place to find souvenirs and
gifts for all your friends and family. The art centre
has everything from woven kente cloth, wooden
sculptures, beadworks, leather bags, brass African
bangles, earrings and other fashion accessories, to
the latest in African Attire fashion and good-quality
handicrafts from all over Ghana and Africa. The arts
centre not only offers several types of goods but also
offers a bead making and African drumming class.
The African drumming and bead making classes are
perfect for the solo traveller or large group looking
to get a quick taste of Ghanaian culture without
going far outside the city of Accra.

86
A Traveller,s Guide to Portugal By Daniel FryA Traveller,s Guide to Portugal By Daniel Fry

Out and About STYLE Magazine Issue 3 Vol. 2

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