Business & Lifestyle Magazine for Women. WE’s audience consists of women who want to explore great destinations, improve their outlook on life, learn quick and easy ways to get and stay healthy, find out about the latest technology gadgets and information, get some networking tips, become inspired as they read about women making a difference in the world and even ideas for great entertaining..
Erin Mahoney, VP of Education at International Sports Sciences Association (ISSA)
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From the keto diet to intermittent fasting, to the carnivore diet or counting macros, you or someone you know probably found a certain level of success losing weight while following one of these diets.
Just as each diet is unique, so is each person. From the type of food someone can afford to the amount of exercise they fit into each day, there are many human factors that can affect the success of a diet plan.
Trendy diets can work, but it is essential to do your research so you can make informed decisions about which diet will work best for your body, lifestyle and goals. We’ve rounded up a few trending diets to give you a head start. Read on and get ready to start building healthy habits and achieving your goals.
The ketogenic diet is defined as, “a nutritional approach consisting of high fat and adequate protein content but insufficient levels of carbohydrates for metabolic needs, thus forcing the body primarily to use fat as a fuel source.” It’s a fairly straightforward definition, but why or how does it work?
With very low carbohydrate intake, the body shifts the primary energy source from blood sugar (glucose derived from carbs) to ketones, which are derived from fat by the process of ketogenesis. Ketones act as a fuel source when glucose is in short supply. They are produced when very few carbs and a moderate amount of protein make up a diet.
On this weight loss plan, dieters are encouraged to eat lots of grass-fed butter, olive oil, cheese (think cheddar, feta, and bleu), heavy cream, and MCT (medium-chain triglycerides) oil.
The keto diet may be a good option for people who are overweight, obese or prediabetic, however it is recommended dieters get the approval of their physician before starting. The diet may not be the best option for athletes or those looking to build muscle, as it could contribute to loss of strength.
Intermittent fasting is a style of eating rather than a restrictive diet, which is a major appeal for a lot of people looking to trim down. Fasting does not have anything to do with what you eat, rather when you eat.
It is a simple pattern of eating that shifts between designated periods of fasting—not eating at all or severely restricting calorie intake—and periods of eating healthfully. Exactly when and for how long the fasting periods last depends on individual choice.
Research indicates that this style of eating does help with weight loss and can provide a number of health benefits, while risks are low. A benefit of intermittent fasting is that it promotes fat loss, not just weight loss. Fasting triggers human growth hormone, which is beneficial for fat loss and muscle gain. Fasting also increases insulin sensitivity, another hormone change that results in loss of fat.
Intermittent fasting shows great promise for a variety of people, both for weight loss and for overall good health. Just remember that it’s not for everyone, and that the most important thing to remember is to eat a healthy, well-balanced diet that avoids junk and empty calories, whether you choose to fast or not.
Those who rave about this diet are most often drawn to counting macros for weight loss because all foods—including jumbo chocolate chip cookies, loaded baked potatoes, and fried chicken—are allowed, as long as they “fit your macros.” This is in stark contrast to most other diets which restrict the types of foods you’re allowed to consume.
Generally speaking, an individual should consume more carbohydrates to achieve lean mass gains and fewer carbs to achieve fat loss. The ideal macro profile for each person is dependent upon their goals. Here’s a cheat sheet to get you started:
To build muscle: 30-40% carbs, 25-35% protein, 15-25% fats
For fat loss: 10-30% carbs, 40-50% protein, 30-40% fats
To maintain: 30-50% carbs, 25-35% protein, 25-35% fats
Counting macros can be a great plan for those looking to lose fat or build muscle, however, if you find counting calories to be tedious, you won’t be excited to hear that you need to weigh and measure your foods in order to track macros.
The Right Diet for You
Each of these trending diets are great options, depending on your goals and lifestyle. When choosing the right diet for you, it’s important to remember that all of these plans force the user to follow the first rule of good nutrition: controlling your energy balance.
It is not a magical, mythical macronutrient mix; the energy flowing out of the body must exceed the energy flowing into the body to achieve weight loss. Building healthy habits that support goals for a healthy lifestyle is the most important aspect of any diet plan.
Motherhood, with all of its mountains, deserts, and valleys has, without a doubt, brought one of the three greatest blessings and satisfactions of my life. Until two years ago, it would have been counted as one in two. However, our arms and hearts were filled with a blessed bundle of joy and, in moments, my two became three. It was at the birth of our grand-daughter.
We recently celebrated the national holiday when everyone and everything seems to stop, smack still in their tracks, to honor Moms. I have to admit that not only do I enjoy lavishing that honor on my own Mom, grandmothers, and those I’ve considered my “other” moms, I enjoy all the fanfare that comes with acknowledging and honoring yours truly.
This year, in particular, marked a most quintessential memory. Why? I received my first card, as a Nonna, bearing my Princess’ artwork. Allow me to set the stage: From the moment I took it out of the mailbox, through its opening and reading, my eyes were wide and my heart ecstatic. The wonder-that I remembered from acts of love, more than 30 years ago, were right there in my hands, all over again, providing a rush and excitement that I never deemed possible, three decades later.
My station as an empty nester had certainly taken its tow, requiring years of adjustment to make a healthy transition.
Thankfully, I did adjust. Now, here I stood – my mind swirling in the joys as well as the demands of going to and fro in the swirl of youthful activity such as soccer, T-ball, softball, art lessons, piano lessons, wrestling, basketball, and the many hours of practice. In the midst of all of this, I’m seeing ever so clearly that the memories are for grandparents to pass them on, in order that this little one can enjoy the stories about her or his parent as well as the grandparent(s).
This is the perfect time to tell your stories and those of your child to your grandchild(ren).
Amazon and Etsy offer good selections for purchasing grandparent journals. While I currently have one grandchild, should I have more, my plan is to provide each of them with a grandparent journal of their own. And, incidentally, I’m loving the fact that I have so many wonderful memories to jot, bind, and then send to live somewhere else. It’s amazing to hear myself.
Those who told me that I would welcome and cherish my empty nest were totally correct. So, I say the same thing to those who, like me and so many others, may be struggling. Like so many other things in our lives, empty nest adjustment is a process. It is indeed a metamorphosis that leads to full breasts. Be assured, you will land safe, strong, and experience even a fuller life.
Zenobia D. Bailey, MA – A wellness and e-business coach, she recently retired from the University of Maryland University College, where she taught Learning Strategies and Professional Business Writing. Zenobia considers herself a life-long learner. She states that she thrives when she is able to impact another’s life, to help them thrive.
Whether you are traveling to London for work or for fun, this trip shouldn’t be a reason to miss your scheduled date night. In fact, being in this city with your loved one offers an amazing opportunity because it’s full of potential romantic adventure options which you don’t need to book too far in advance. Experience something new together with your partner to make this visit to London truly memorable.
8 Original Date Night Ideas for Couples Visiting London
Taste and learn about craft beer
Camden Town Brewery London (photo source: Wikimedia Commons)
There are quite a few small breweries in London and nearly each of them offers a tour during which you can not only see and learn how craft beer is made but also taste it. If you like beer and have never been to a brewery before, you definitely should go for it.
London breweries are exceptionally good at catering to tourists, so you are sure to have fun during the tour. Food is usually included, so take this tour in time for lunch or dinner. Each of London breweries has its own unique stories to tell. Beer lovers will enjoy discovering them all.
Have a date in the library
You don’t have to be an avid reader to appreciate the spectacular beauty of the British Library.
It’s not only a library but also one of the most amazing yet underappreciated museums in London. The place has a unique calm to it and it seems that the very air inside makes you relax.
Touring the library and admiring ancient tomes, elegant architecture and design, and the immensity of knowledge hidden in the millions of books within makes for a great date. There are cafes inside where you can enjoy a cup of coffee while relaxing and discussing the things you’ve just seen.
Go on a pub crawl
If you are looking for more rowdy fun than an evening in the quiet library, you definitely should discover the joys of the London pub crawl. For a couple who wants to let go and have fun, this will be the perfect opportunity to do so and be sure that you get top quality experience in the city you don’t know yet.
Pub crawling is a time-honored British tradition. Drifting from one interesting place to the next while enjoying a drink gives you a chance to glimpse the extremely diverse London bar scene.
Take a quiz
If you are interested in something less drink and more fun, you will appreciate the wonder that is the Last Man Standing. Known as London’s most fun and fast-paced quiz, this experience is sure to make you laugh all night long.
Games and challenges might seem crazy at times, but what fun things aren’t? This kind of date can’t fail to make you overflow with positive emotions. You can also make new friends when bonding over the silly challenges with other players.
Listen to classical music by candlelight
Those who are looking for more sophisticated and refined entertainment for their date night in London can attend one of the many candlelight concerts.
These are small concerts where one can enjoy classical music. They take place at a variety of venues but the most amazing ones are reserved for old churches.
These concerts are harder to catch than other types of popular date night entertainment, but the magical experience is definitely worth the extra work.
Catch a movie in a ballroom
Going to the movies is a classic date night plan. But like everything in London, here you can give this plan an extra flair by enjoying a movie in a luxurious ballroom setting.
Rivoli Pop Up Film Screenings is an experience you shouldn’t miss if you come to London on the day of the event. The place is incredible and romantic, movies are classics, and food is always good.
What better way to spend a date night than getting scared out of your wits and clinging to each other while adrenalin fires up your blood? If this sounds like something you want to try, London is the perfect city for this. Never forget that this is the city that Jack the Ripper comes from and pretty much every old building here has its own ghost stories.
There are many ways to organize a spooky date in London. You can go on a tour of the many haunted mansions or trace the steps of Jack the Ripper. But you can also enjoy one of the many immersive experiences offered in the city. Options to consider are Handmade Mysteries and The Psychic Project. Each has a unique flair to it but high level of spookiness is guaranteed in any case.
Have a good laugh
Develop an appreciation for the renowned British humor by spending your date in one of the many comedy clubs in London. There you’ll get a chance to see new talent and hear some of the weirdest jokes in existence. In fact, attending a comedy show should be one of the must-have experiences for visiting Britain. This allows you to see a different side to the country and its culture.
Kate Bregovic is a wife, mother, freelance writer, and fitness enthusiast. She covers many topics – from business management trends to fitness regimes. When she’s not writing, she’s planning outdoor activities for her family, cooking, or working out at the gym. Follow her on Facebook: Follow her on Facebook: https://www.facebook.com/mrs.kate.bregovic
*This is a Sponsored Post – the author has requested this post be shared on WE magazine for Women and WE have been compensated for sharing.
Oud’asens luxury candle collection helps savvy, stylish hardworking men and women pamper themselves with relaxation. Our Oud candles are made with natural ingredients along with ribbon cotton wick and coconut/ soy wax blend, infused with Oud oil and essential oils to help promote relaxation in the mind and the body. We use high-level quality ingredients and consistency that ensures that our candles deliver a clean burn for approximately 35-40 hours. Oud’asens luxury candles are individually hand-poured in small batches and finished at their workshop.
The Saffina Oud Candle has a soft, exotic scent with lush notes of fresh floral bloom, vanilla, ylang ylang, white jasmine, and with hints of camomile and sweet orange.
Coconut and soy wax blend with ribbon cotton wick, infused with Oud oil and essential oils.
Oud’asens luxury candle collection helps savvy, stylish hardworking men and women pamper themselves with relaxation. Our candles are made with natural ingredients along with ribbon cotton wick and coconut & soy wax blend, infused with Oud oil and essential oils to help promote relaxation in the mind and the body. We use high-level quality ingredients and consistency that ensures that our candles deliver a clean burn for approximately 35-40 hours. Our candles are individually hand-poured in small batches and finished at our workshop in Toronto Ontario, Canada.
Oud ’asens customized exotic scents are rich in the fragrance of Oud and essential oil blend. Our ingredients for fragrances are sourced globally. The scents we compose for our candles constitute all natural ingredients. Oud’asen candles collections are made with precision, care, attention & most of all Love.
Oud ’asens is a small company (started in 2017 by Sumaya S. Humayun) based out of Toronto, Ontario. Oud’asens, has always had a deep appreciation for unique scented candles, and that’s the wick at the core of this burning passion.
READERS CAN PURCHASE Oud’asens candles collections on their website or via their Instagram page.
This unique candle collection is also available in some boutique stores in Toronto, Canada.
With so many highly intelligent scams affecting people today, telephone scams still remain the top threat to consumers. The FTC (Federal Trade Commission) reported that in 2018, 69% of all reported scams were phone scams. Once a scammer has you on the phone, they will attempt to fraudulently take your money with heavy handed sales pitches, empty promises and phony threats—whether live or automated. The latest phone scam has been coined the “One Ring” scam. Your phone will ring once and end. You think you missed the call so you ring the caller back. You may get an actual person or possibly a recording. As you’re waiting to figure out who’s on the other end, high interconnect fees are adding up, similar to calling a 900 number, and you’re racking up high phone bills while you wait. The phone number on caller ID will most likely appear to be an in-country call, but the calls are actually being trafficked from overseas.
Each minute you’re on the phone with the caller, the more money you’ll lose and most likely not get back. Often these calls happen in the middle of the night when prospective victims are more vulnerable due to not having their wits about them having been woken up and assuming there must be some sort of emergency.
Below are must-know tips on how to avoid the latest “One Ring” phone scheme and other phone scams currently circulating:
· Don’t Answer Unrecognized Numbers. If you don’t recognize the phone number or have the caller in your contacts, don’t answer the phone. If a caller you don’t recognize calls back more than once, but does not leave a message, block the caller. These calls are typically trying to get you to agree to something that will inevitably cost you money. It’s also advised to avoid answering the phone with an unrecognized number in the middle of the night when you’re less likely to have your wits about you. The caller is banking on the fact that you’re not fully awake and more likely to fall into their fraudulent trap. If you accidentally answer the phone and it’s a robocall, hang up immediately. Robocalls are illegal if the company calling you has not done business with you in the past month.
· Use Reverse Phone Look-up Apps. Reverse phone look-up apps help you to identify phone numbers, names associated to the number and sometimes addresses. So the next time you miss a call and aren’t familiar with the phone number, instead of calling the number back, first do a reverse phone look-up.
· Don’t Follow Pre-recorded Messages. If a prerecorded message comes on after answering a call, asking you to “Press 1” to speak to a live operator or press any key to get taken off a call list, you’ll most likely start receiving more robocalls and become a victim of phishing.
· Do Not Give Out Personal or Financial Information. If a caller asks you for personal or financial information (such as social security number or credit card information) or requests that you confirm a number they already have, you’re being duped by a fraudster. Many scammers ask people to wire money. This should be a red light you’re being scammed and it is impossible to reverse cash when using wired money. If a seller keeps on insisting you to wire transfer for making payments, do not act unless you are sure about the authenticity of the deal.
· Do Add Your Phone Number to the Do Not Call Registry. Unfortunately, scammers are always one step ahead of everyone which makes it nearly impossible to totally stop fraudulent calls. It will however make them easier to spot because most legitimate telemarketers won’t call you if you’re on the registry.
· Use a Call Blocking App or Device to Screen Calls. A call blocking app will help you to screen calls and weed out spam and scams. Ask your phone-service provider if they offer any blocking tools as well.
· Checking Phone Bills for Unidentifiable Charges. Always look over your phone bill and check carefully for suspicious numbers. Report any questionable numbers to your phone company and the FTC (Federal Trade Commission).
· Report Suspected Phone Scams. If you encounter a suspected phone scam or an abusive telemarketer, file a complaint with the FTC online or at 877-382-4357. It’s also helpful to notify your state consumer protection office.
About Justin Lavelle and BeenVerified.com:
Justin Lavelle, is Chief Communications Officer for BeenVerified.com and a leading expert in phone scams. BeenVerified is a top source for reverse phone technology so you can quickly check who is associated with the phone number that’s calling and avoid answering scam artist calls. BeenVerified offers a fast, affordable, and easy way to access public records and search for people. Find out ages, marital status, addresses, email addresses, phone numbers, criminal records, and more.
The Caribbean is famous for its collection of small islands, warm climate, wonderful hotel resorts, and amazing beaches. The atmosphere created by in the Caribbean is ideal for those looking to get married, honeymooners, or just couples looking to get away. While the Caribbean may appeal to those looking for romance, it is also a great area to vacation with your family.
As with any other area of the world, selecting a Caribbean vacation destination can be a difficult task. In the Caribbean there are so many vacation destinations to choose from and they are all similar, in one way or another. If you experience difficulty narrowing your search down to just one destination, you are encouraged to review some of the most popular vacation destinations in the Caribbean.
Below is an overview of five popular Caribbean destinations that attract beachgoers from all around the world.
The Turks & Caicos Island is located in Atlantic Ocean. The two islands are not far from the Bahamas. These Caribbean islands are most noted for their beautiful beaches and underwater adventures. The ocean water, near the Turks & Caicos Island, is home to large coral reefs. These reefs bring in tourists from all around the world. Aside from traditional beach activities, you can enjoy fishing, diving, and snorkeling.
St. John is located in Virgin Islands in the Caribbean. Many claim that the St. John beaches are the best in all of the Caribbean. St. John visitors are encouraged to visit Trunk Bay. Trunk Bay is owned and protected by the United States National Park Service. Aside from traditional beachfront activities, Trunk Bay is well known for their snorkeling tours. Trained, underwater guides and markers make the Turk Bay snorkeling adventure one of the best in the world.
Canouan Island is located in the Grenadines, which can also be found in the Caribbean. Canouan Island comes highly recommend from beach lovers. Beach activities include wind surfing, snorkeling, scuba diving, and sailing. Canouan Island is most well known for its private and intimate settings. While many beaches in and around the Caribbean fill up each year with tourist, Canouan Island is still relatively undiscovered.
The tagline for Jamaica is “no wonder hearts beat faster in Jamaica.” This tourist slogan is accurate in more ways than one. Jamaica is home to wonderful beaches, including Seven Mile Beach. While Jamaica has a number of beach resorts that are so beautiful it is often hard to describe, they are most well-known for their music and fun offshore activities. Vacationers visiting Jamaica will not leave the island unsatisfied.
The Cayman Islands is another popular summer vacation destination in the Caribbean. All three islands, Grand Cayman, Little Cayman, and Cayman Brac are home to a number of popular beaches, the most popular Being Seven Mile Beach. Seven Mile Beach is located on the Grand Cayman Island. All three islands offer numerous on and offshore activities. With Seven Mile Beach being one of the most well-known beaches in the Caribbean, it is often packed with travelers. Vacationers looking for more intimate settings in the Cayman Islands often vacation at one of the two smaller islands. Of course, you could always visit all three if you wish to.
Millions of tourists flock the Caribbean for their summer vacations. If you have yet to visit the Caribbean area, you are encouraged to get down there and see what you have been missing. Whether you choose to vacation at one of the above mentioned Caribbean destinations or you select another, you are sure to have a vacation that will be impossible to forget.
By: Erin Mahoney, VP of Education at International Sports Sciences Association (ISSA)
An exercise injury can happen to anyone, regardless of fitness level. Being aware of common injuries and taking steps to perform preventive exercises is essential to reducing rates of exercise-related injury and knowing how to treat them when they do occur.
Take a look at some of the most common exercise-related injuries and some simple mobility and flexibility exercises that can help you stay pain free.
If you ever have sensations such as sharp pain, numbness, or tingling in your lower back and glute region that travels down the back of your leg, you’re not alone. And, a muscle called the piriformis could be to blame.
This small muscle plays a big role in keeping lower body movements smooth and balanced, particularly during extension, abduction and external hip rotation. And, when you know how it affects movement and pain, you can avoid what’s called piriformis syndrome.
Piriformis syndrome doesn’t have to sideline your goals and successes. Simple mobility exercises will help keep this tiny muscle from tightening and causing pain and dysfunction. Keeping the body’s strength work balanced will help to avoid overcompensation issues, and including strengthening work specifically on the hip adductors is essential.
IT band syndrome is common. It occurs when there is instability around the knee joint and results in sharp pain on the outside of the knee. Many runners know what this feels like, but ITB syndrome is also common in cyclists and other athletes.
The causes of IT band syndrome are general overuse, but only because of specific muscle weaknesses. When the gluteal muscles and muscles around the hip are too weak, they cause the IT band to pull the knee out of alignment, hence the pain and injury.
Because weak muscles and overuse cause ITB syndrome, there are two ways to prevent or manage this injury:
Strengthening muscles of the hip
No athlete wants to rest, and if you do enough work to build strength in the muscles connected to the IT band, you shouldn’t have to. However, when injury and pain are severe, you may need to sit out some workouts for a while as you work on strength.
Strengthening these muscles is the key to both preventing IT band syndrome and correcting it. If you are already struggling with pain from this injury you may need to back off the exercise that is causing it, like running, and in the meantime work on the right strength exercises. If you haven’t experienced any IT-related pain, add in these exercises to make sure you won’t:
The Single-Leg Squat
The Lateral Band Walk
How to Deal with PlantarFasciitis
Mechanically, something is going awry with the foot and the posterior chain of the hips, hamstring, calves, heel and the bottom of the foot. Whenever you take a single step with your foot, there are three main joints that act as ‘shock absorbers’. They are:
Metatarsal-Philangeal (mid-foot) extension
These joints are very commonly restricted due to improper footwear, old ankle injuries and fallen arches. The plantar fascia cannot lengthen the way it’s supposed to and the tissues start getting worn down and becoming hard and tense.
Eventually, if it gets bad enough, the plantar fasciitis could even cause a bone spur to start growing out of the bottom of the heel. If you’re dealing with such an injury, this is what you can do.
Exercises to Avoid:
Box Jumps or Vertical Jumping
Exercises to Include:
These will be used at the beginning of the workout as a ‘warm up’ of sorts. One set of 10 repetitions should be sufficient.
Eccentric calf raises
Ankle dorsiflexion mobilizations
Toe flexibility work
Calf and hamstring stretching
Ways to modify other exercises in light of Plantar Fasciitis:
Make the exercises less weight bearing
Try a small heel lift
Stepping down during box jumps or plyometrics
Further actions on this topic:
Learn the short foot exercise
Consider seeing a medical professional
Consider wearing a brace
Lacrosse ball rolling
The International Sports Sciences Association (ISSA) is a global leader and pioneer in the fitness and nutrition personal training certification industry. For more than 30 years, ISSA has been committed to providing the highest quality certification program by merging the gym experience with practical applied sciences in order to help people achieve their goals. Curently, ISSA has trained more than 200,000 students and placed personal trainers across 92 countries, all while continuing to develop greater access to opportunities that promote a healthier world. For more about ISSA, visit https://www.issaonline.edu/.
“When you are a mother, you are never really alone in your thoughts. A mother always has to think twice, once for herself and once for her child.” ~ Sophia Loren
“The mother’s heart is the child’s schoolroom.” ~ Henry Ward Beecher
“In a child’s eyes, a mother is a goddess. She can be glorious or terrible, benevolent or filled with wrath, but she commands love either way. I am convinced that this is the greatest power in the universe.” ― N.K. Jemisin
“Being a mother is an attitude, not a biological relation.” ― Robert A. Heinlein
“The heart of a mother is a deep abyss at the bottom of which you will always find forgiveness.” ~ Honore’ de Balzac
“A man’s work is from sun to sun, but a mother’s work is never done.” ~ Unknown
“You want your child to have more than you ever did. You want to build a fire underneath her and watch her soar. It’s bigger than words.” ― Jodi Picoult
“I realized when you look at your mother, you are looking at the purest love you will ever know.” ― Mitch Albom
“God could not be everywhere and therefore he made mothers.” Jewish Proverb
“God know that a mother needs fortitude and courage and tolerance and flexibility and patience and firmness and nearly every other brave aspect of the human soul.” ― Phyllis McGinley
“Compassion is like mother giving love to her children. Mother’s ways are higher than others, even when everyone rejects, mother accepts with her arms open and wide.” ― Amit Ray
“Without you there would be no me. I am everything reflected in your eyes. I am everything approved by your smile. I am everything born of your guidance. I am me only because of you.” ― Richelle E. Goodrich
“You may have tangible wealth untold; caskets of jewels and coffers of gold. Richer than I you can never be. I had a mother who read to me.” ― Strickland Gillilan
“Being a mother means that your heart is no longer yours; it wanders wherever your children do.” ~ Unknown
“It’s not easy being a mother. If it were easy, fathers would do it.” ~ Golden Girls
“Mirror, mirror on the wall, I am my mother after all.” ~Author Unknown
“Call your mother. Tell her you love her. Remember, you’re the only person who knows what her heart sounds like from the inside.” ~Rachel Wolchin
“There is an instinct in a woman to love most her own child and an instinct to make any child who needs her love, her own.” ~Robert Brault
The phrase “working mother” is redundant. ~Jane Sellman
The appeal of perfume is that it is at once ephemeral and empowering…~ Mary Gaitskill
Traveling is experiencing. At least, it is for me.
So, when in Saint Remy de Provence I decided to make an appointment at a parfumerie. A new experience for me.
I thought maybe I would get an understanding of the process by watching a professional make perfume. But, it was much more than just sitting down while someone mixed up different scents. This was going to be a hands-on, nose-involved, one-on-one lesson in making my own perfume.
Jars, bottles, photos, coffee beans, and assorted mixing sticks were arranged on the bar in front of me. My own personal mini-lab.
Catherine, at Parfumerie Galimard, is schooled in the science of perfumery and has her credentials. She was my teacher for the afternoon.
Before we started, she explained what a base note is and how it differs from a heart note and from a head or top note. I also learned there’s a fragrant farm just 4 km from Grasse, in the south of France. Yes, a fragrant farm. For five consecutive generations one family has grown the May rose exclusively for the Channel No 5 scent. Yep. All 35 to 40 tons of May rose petals are processed for Channel.
Did you know that four tons of roses equals about 1,600,000 rose blossoms? And, that equals one kg of rose oil? No wonder some perfumes are expensive.
And, the town of Grasse. Jean de Galimard lived in Grasse in 1747, where he created Parfumerie Galimard. During this time, he supplied the court of Louis, King of France, with olive oil, and pomades and perfumes developed from his own formulas. These scents were used to enhance gloves of the fashionable crowd.
Today, those same processes and the natural resources of Grasse are still being used. Jasmine, rose, lavender, orange flower, and tuberose are some of the most widely used to obtain the rich scents necessary for quality perfumes.
“Okay, enough history.” Catherine told me. “You’re going to make your own scent. It will be based on your preferences. Are you ready to work?”
Are you kidding? Of course.
So, where did we start? Catherine told me to make a fine perfume, you need to start with the best raw materials. Just like they did in King Louis’ time. “You must know where these materials came from and how they are grown.”
Then, she said they need to be mixed correctly to achieve the scent you’re looking for.
To do this, parfumeurs use the olfactory pyramid. Ingredients in any perfume are organized on three levels, based on their evaporation rates.
First, are the top or head notes. These are light, fresh, and very volatile scents. They are the ones you first smell. But, they’re also the ones to evaporate first. They can be energetic and exciting, catching your attention and involving your senses. According to Catherine, you might even think this is the essences of this perfume. You probably get smells of lemon, orange, tangerine, bergamot. Others like ginger, eucalyptus, lavender, thyme, sage and rosemary come through as well.
The next level is the middle or heart notes. These should be perceived immediately right after the head notes. They’re stronger and more sensual, awakening deep sensations. At times, they can even mask strong base notes. Smells like peach, rose, thrush, freesia, tuberose, chamomile, jasmine, green land, or oceans come through.
Last are the base notes. They’re the last ones to be perceived. They appear slower but evaporate gradually, lasting longer. These are the ones which give your perfume its personality. You might find scents like incense, patchouli, cedarwood, sandalwood, iris, heliotrope, vanilla, caramel, cocoa, coffee, mush, leather, and birch. They stabilize other scents and are often used for the relaxing and calming effect.
“Getting the right mix of top, heart, and base notes is what makes a great parfume. Each person smells those notes differently. Getting it the way you like makes your great parfume.
“When we’re finished, I will show you how to wear your new scent.” And, she did.
Now, time to start. Catherine took me through the process of smelling and mixing. She handed me the jar of coffee beans. “Smelling coffee beans in between scents cleanses those scents from your nose. Much like the process when you sniff different wines.” More smelling and mixing followed. It was a fun-filled, educational hour and a half.
I lost track of the number of combinations of top, heart, and base notes I smelled. She took me through a series of scents, telling me not to comment whether I liked it or not. More coffee beans to sniff. Then, I went back and smelled them again. By then, I did have preferences.
When we were finished, I had my own unique formula. My recipe. I walked away with my own bottle and an appreciation of what goes into making perfume. It’s a lot more complicated than I imagined.
By the way, they keep that formula on hand in case I want to re-order. Smart.
“Truly unexpected expenses are the result of events like losing your job or getting struck by a large health-related bill that insurance doesn’t cover and even smaller expenses you have not ‘planned for.'”
It’s just a matter of time before it happens. The transmission blows on your car right around the time your daughter needs braces and your washing machine decides to call it quits. All of these are unexpected expenses and something we need to deal with throughout life.
Being prepared as much as you can is your best bet when life throws you a financial curve ball.
“There is only one kind of shock worse than the totally unexpected: the expected for which one has refused to prepare.”― Mary Renault, The Charioteer
Do your best to anticipate upcoming expenses. If you’re driving an older car, or your dishwasher has seen its better days, start saving up to replace the item. You may also want to start keeping an eye out for good deals on the replacement.
An even better strategy is to have an emergency savings fund. Set up a savings account and add to it monthly. Use it only for completely unexpected expenses. Make sure you know what’s in the account. And when you have to take money out of it replace it as quickly as possible.
This brings us to a good point. Here’s how to recover quickly after that purchase. Go over your budget (you have one of those, right?) and see where you can temporarily cut back on some things. Stop ordering Pizza every Friday night and make your own at home. Skip a night out on the town and watch a couple of movies on Netflix instead of going to the theatre.
Use the money you’re not spending for the next few months to refill your emergency fund. For an extra boost, work a few hours of overtime, do a few freelance projects or temporarily pick up a part time job to get back on track fast.
But what do you do when the expense comes up before you had a chance to set up the emergency fund? Take a deep breath and assess the situation. Can you make do without the item for a little while? Just long enough to scrape together the funds to repair or replace it. If it’s the dishwasher, that’s easy. You can wash dishes by hand for a little while. If it’s the fridge or the car you rely on to get you to work each day, that’s a different story.
If you need the item that broke, evaluate if it would be less expensive to repair than it would be to replace the item. Even if it isn’t the perfect solution, it may get you to work until you can save up for a different car. Shuffle your money around and if there is no other option, charge it to the credit card and get to work. Your one and only goal right now is to pay off that expense. If you put every penny of discretionary income in, it won’t take you long.
Once your bills and credit cards are paid off, do what you can to get that emergency fund set up. Because you know something else will break down the road.