These Adorable Little Romantic Gestures Are Sure to Make Your Partner's Day

 Forget flowers. Just do the dishes without having to be asked.

If you read that viral Facebook post written by a woman about her amazing husband, you know that, in longterm relationships, it's often the little things that really make a person feel cared for and loved. Meaningful, thoughtful gestures like making her a cup of coffee in the morning before she wakes up, running down to get milk late at night because she forgot, and doing the dishes (without being asked) so she could watch her favorite TV show, feel a lot more romantic than taking her out for a lavish dinner or buying her a big bouquet of roses, because it proves you're willing to sacrifice a little bit of your own time and energy for the sake of hers.Recently, Metro UK reporter Hattie Gladwell asked her Twitter followers to name one thing that their partners do that doesn't necessarily sound super romantic but nonetheless makes them love them just a little bit more. Her example was that her SO runs her a bath every night (without being asked!) and puts the kettle on every morning. The thread quickly went viral, with responses pouring in from (mostly) women on the little romantic gestures that their husbands perform for them on a regular basis, proving that romance is alive and well.

1.Reads All of Her Work

"The list is endless; but, I love that he reads my blog, even when they are about the girliest topics. It shows that he believes in my talent and truly supports my dreams," Melanie wrote.

2.Sends Photos of Her Favorite Dog

"He sends me photos of sausage dogs," Emma Louise wrote.

3.Foot Massages

"Gives me a foot massage when I force my feet into his hands (if he did this to me I'd be sick)," Summer wrote.

4.Makes Her a Cup of Tea In the Morning

"He puts cups of tea on my bedside table so that I can have one when my alarm goes off… (we get up roundabout the same time but his alarm goes off a little earlier)," Ghenet Actually wrote.

5.Appreciates a Home Cooked Meal

"Mine never assumes I'm making dinner or anything else…and always is appreciates when I do," Laney Ida Ellund wrote.

6.Asks Before Opening the Shutters

"Checks with me before opening the shutters in the morning – to be sure I'm ready for bright light," Sara Sheridan wrote.

7.Knowns Which Music Will Beat the Blues Away

"Puts ABBA on when I'm sad," Naomi wrote.

8.Gets Her Inhaler Before She Starts to Cough

"Offers to brush my hair cause it's a nightmare and dives for my inhaler before I even get out a full cough," Amy wrote.

9.Waits Outside the House When She Knows She's Coming Home

"Always waits outside the house for me to come home (even if i have keys). Makes me eggs. Carries my tea up the stairs [because] I'm clumsy," recovery girl wrote.

10.Leaves One of the Binds Open

"He leaves the blinds on one of the windows slightly open so I could see my favorite solar powered fairy lights outside, so cute," Helina wrote.

11.Knows When She Needs A Break

"My partner always knows when I need a break from walking and finds an excuse for us to sit down so I don't feel embarrassed about not having any stamina just now without ever mentioning it. He always treats me like I'm not sick and that's the best," Jen McGregor wrote.

12.Warms Her Feet

"He lets me put my freezing cold feet on his warm body at night, even though he doesn't enjoy it," unofficial amy wrote.

13.Makes Her Laugh When She's Upset

"If I'm upset (even if it's with him) he won't leave me alone until I speak to him about it or crack a smile," Bekah Cutler wrote. 

14.Checks the Traffic

"He checks for traffic online when I'm in a hurry and tells me the best route to take," Sa wrote.

15.Helps Her Sleep

"He wakes me up when he thinks I'm having nightmares, and talks me down from whatever weird… dream I've been having. And doesn't really get into a deep sleep until about 2 am to make sure I'm okay," Ali Williams wrote. 

16.Works With Her Chronic Illness

"When my joints are hurting too badly to brush my own hair, my partner will brush my hair for me,"  Sarina Hoskins wrote. "My partner comes with me to my occupational therapy appointments and sees how my therapist does manual massage. Whenever I'm really hurting he'll grab my hands and fingers and massage them the way my therapist does."

17.Saves Shows for Her

"If there's a show on Netflix, or a movie, and there's any chance I might like it, he'd stop watching if I'm not around so we can watch together later," Preet wrote.

18.Texts Her Good Morning

"Every night he gets me a glass of water while I get ready for bed. He rarely even drinks from it but knows I need it for medicines in the morning. He works earlier shifts than me and every day texts me to say good morning even though we've lived together for years," Lisa Marley wrote.

19.Gives Her Extra Food

"I can't say crab rangoon anymore but for years they were my favorite and he'd always give me an extra out of his 3 so I'd have 4… even though he liked them, too," Kintsugi Darling wrote.

20.Carries Her Up the Stairs

"Whenever the lift is broken or there are too many stairs that my dysfunctional legs can't handle, he gives me a piggyback and makes me laugh all the way, no matter how tired he is or how many stairs there are. Never makes me feel like it's an issue!" Denise Puca wrote.

Diana Bruk

MORNING WORKOUTS That Help Burn Fat Throughout the Day

 A routine that helps burn fat throughout the day? You’ve stopped at the right place. Today I’m sharing four moves with double-duty effects. Not only will you end your workout feeling accomplished by checking off your sweat for the day, but you’ll also leave the session knowing your early morning exercise is still putting in the work all day long. Who’s in? 

Watch the video to follow along during the sequence and learn the step-by-step instructions below. 

The Routine: 

Squat and Standing Knee Twist

Inchworm Push-Up with a Squat Jump

4 Mountain Climbers and 4 Plank Knee Crunches

Lateral Slides with Squat Drop

The Move: Squat and Standing Knee Twist

How to: Sit down into a squat position and return back up to standing. Place your hands behind your head and as you drive one knee up to your chest. Twist your opposite elbow toward that knee by engaging your core and rotating. Return back to a squat and complete the exercise with the opposite knee and elbow twisting toward each other. 

The Move: Inchworm Push-Up with a Squat Jump

How to: Walk your hands out to a full plank position and engage your core to complete a push-up. Walk your hands back to your toes and as you stand up, complete one vertical hop at the top. To take the impact out of this movement, simply stand up and return back to the inchworm. 

The Move: 4 Mountain Climbers and 4 Plank Knee Crunches

How to: Start in a plank position and complete four mountain climbers to increase your heart rate and then slow this movement down by performing four cross-body crunches while still in plank position. 

The Move: Lateral Slides with Squat Drop

How to: Slide two times to the right and sit down into a squat before you resume lateral slides back to the left side. At the end of each slide, drop down into a squat and push back up to resume the slides. If you need to dial this exercise down for lower impact, take two lateral steps and sit into a squat, alternating side step directions for each rep.

Sydney Cummings

10 Ways to GET OUT OF A BAD MOOD

 Some days, you just find yourself in a funk that you can’t seem to shake, whether it’s because you stayed up too late watching Bridgeton, you had a fight with your mom, or your damn hormones just got you again. So here are 10 tried and tested ways to get you back in those high vibes for the next time you find yourself in a bad mood.

1. Go for a Walk

Honestly, there aren’t many problems a long walk can’t solve. I don’t know if it’s the fresh air, the physical movement, the feeling of sunshine on your face, or the combination of it all, but whatever it is—it works. When you find yourself in a bad mood, just put on your trainers, grab your headphones, then get outside and GO.

2. Scroll Through Funny Memes

There is no better antidote to a bad mood than laughter. Whenever I’m in a funk, I get on Instagram, search my favorite meme accounts (@dudewithsign is always a winner), and just scroll. Ten minutes later, and after tagging my friends in approximately 103,784 posts, I always feel better.

3. Journal

Journaling is one of my favorite self-development tools. This is the journaling exercise I recommend to clients for whenever they need a pick-me-up (and it only takes five minutes!):

Start by writing down five things you love about yourself (i.e. I am kind), then write down five things that you are grateful for about your life (i.e. I am grateful for my friends), and then five good things that happened in the last 24 hours, no matter how small (i.e. I am grateful for my morning coffee). Finally, write down five things you are looking forward to.

4. Call Your Best Friend

Vent, let it out, and then allow them to give you a new perspective while reminding you what a badass queen you really are.

5. Meditate

When we are in a bad mood, it is so easy to allow our minds to race with negative thoughts and imagine worst-case scenarios. Take a moment to find stillness so that you can give yourself the opportunity to simply reset. Even a couple of minutes of mindful breathing, feeling your belly rise and fall as you inhale and exhale, can be enough to give you the opportunity to think differently.

6. Have a Dance Party for One

Woke up in a bad mood? Shake it off. Play your favorite album on full blast and then just allow your body to move to the rhythm of the music in whatever way makes you feel most empowered, liberated, and alive.

7. Have a Candlelit Bath

Sometimes we just need to change the scene, let go of the day, and embrace some time for self-care. Light some candles, put on a face mask, soak in a bubble bath, and allow yourself to melt into a space of relaxation.

8. Book Something In

We all need something to look forward to, and that feeling of excited anticipation can often be enough to pull us out of a funk. Get online and book dinner at your favorite restaurant, a facial at the spa, or tickets to a show, or even spend 15 minutes making a Pinterest board for your next holiday.

9. Visualize

When everything feels like too much, use your mind’s eye to take you elsewhere. Close your eyes, and just imagine yourself living through your perfect day. Take in every detail, every smell, every feeling. Live through the day from start to finish. This is step one to manifesting your perfect day, and a great exercise to raise your vibe.

10. Make Banana Bread

Seriously, what is more relaxing than making your favorite banana bread recipe, your whole house smelling like a slice of heaven, and then sitting down to enjoy a slice of homemade baking. It is a sure way to pull yourself out of any bad mood!

ROXIE NAFOUSI

Stop Taking These Supplements to Lose Weight - New Study Says

 While they may be tempting, these supplements that promote weight loss aren't effective.

For decades, people have been seeking simple remedies to weight gain. From fad diets to detox teas, consumers are sometimes willing to try almost anything that promises to help them shed pounds. While many of these products' claims are baseless, people continue to take them, hoping they'll somehow have the desired effect. But as one recent study confirmed, many of the herbal and dietary supplements that say they'll help you lose weight don't actually work. Read on to learn more about which supplements you shouldn't trust.

Many supplements advertised for weight loss don't actually help you lose weight.

Researchers from the University of Sydney in Australia just presented the first global review in almost 20 years on the efficacy of weight loss supplements. The researchers shared their findings at the European Congress on Obesity and published them in the International Journal of Obesity. The study involved over 10,000 overweight or obese participants. Ultimately, the researchers found that the bulk of herbal and dietary supplements don't result in clinically significant weight loss."Our rigorous assessment of the best available evidence finds that there is insufficient evidence to recommend these supplements for weight loss. Even though most supplements appear safe for short-term consumption, they are not going to provide weight loss that is clinically meaningful," PhD candidate and study author Erica Bissell said in a statement. "Over-the-counter herbal and dietary supplements promoted for weight loss are increasingly popular, but unlike pharmaceutical drugs, clinical evidence for their safety and effectiveness is not required before they hit the market."

Neither herbal remedies nor dietary supplements resulted in any meaningful weight loss.

The study looked at a handful of popular herbal remedies and dietary supplements to understand which, if any, resulted in significant weight loss. For the purpose of this study, five and a half pounds was considered a clinically meaningful amount. According to the study, the weight loss benefits of ephedra, garcinia cambogia, licorice root, yerba maté, African mango, veld grape, mangosteen, and East Indian Globe Thistle were not clinically significant. And dietary supplements such as chitosan, glucomannan, conjugated linoleic acid, and fructans didn't provide any meaningful weight loss either. If you take any of these supplements, it may be time to drop them.Modified cellulose, which creates the sensation of fullness, and blood orange juice extract showed some promise. However, the evidence was not substantial enough to justify the supplements being recommended for the use of weight loss, according to researchers. The only herbal supplement studied that had any notable benefit was white kidney bean, but the supplement still fell short of the five and a half pound threshold of weight loss.

Weight loss supplements are not required to get FDA approval.

The supplements that you're putting in your body often aren't approved by the U.S. Food and Drug Administration (FDA). The FDA says you should know that "federal law does not require dietary supplements to be proven safe to FDA's satisfaction before they are marketed." Additionally, for the majority of claims made by dietary supplements, the law doesn't require the manufacturer or seller to prove to the FDA that the claim is accurate. This means supplements can say they promote weight loss or other benefits without any proof or regulation.The FDA recommends that you talk with your doctor before taking any dietary supplements. "Many supplements contain ingredients that have strong biological effects, and such products may not be safe in all people," the FDA says.

Supplements aren't a good way to lose weight, even if they do work.

Even if you find a supplement that helps suppress your appetite, which in turn allows you to drop some pounds, this method of weight loss is ill-advised, experts warn. "Supplements that may suppress appetite don't actually teach you how to eat. Eventually, you will have to go off … them, and when you do, you have essentially learned how to take a pill to control diet, but you have not actually learned what the right diet is for you based on genetics, lifestyle, etc.," Cleveland Clinic dietitian Kristin Kirkpatrick, RD, told Medical News Today. Kirkpatrick said learning to eat right and exercise is the key to sustainable, healthy weight loss.

Allie Hogan 

True Love vs. Fake Love

 To find a true lover who can give you real love, you have to know what true love is. To attract and keep him/her, you have to give a genuine love in return. Knowing how to distinguish pure love from false love will give you wisdom on building a long-lasting relationship and avoiding the toxic ones. Such insight will also keep you away from futile suffering due to loving the wrong person. Moreover, it will prevent you from hurting people and being guilty of not giving the right love.

20 Differences Between True Love and Fake Love

Here are 20 differences between true love and fake love that you must know.

1. True love makes sacrifices; fake love is only a concern of itself.

True love is selfless. Though it doesn’t neglect itself, it is ready to make big sacrifices just to make someone truly happy. On the other hand, fake love is selfish, as it only cares for itself.

2. True love rejoices in the truth; fake love hides in the darkness of lies.

True love enjoys living an honest life. It cannot be comfortable with lies. It takes away your doubts and insecurities, as it always shows honesty and transparency. On the other hand, fake love takes pleasure in making lies. It is afraid to get near the light. It lives in the darkness and offers no enlightenment.

3. True love is kind; fake love is cruel.

True love has a big heart. It’s generous and compassionate. It will give you love and care more than what you deserve. On the other hand, fake love is heartless. It will give you pain and bad treatment you don’t even deserve.

4. True love is patient; fake love is short-tempered.

True love can endure and forgive your faults and shortcomings. It will reasonably give you many chances and wait until you change for the better. On the other hand, fake love is easily angered when you make mistakes. It will quickly judge and punish you without even hearing your explanations.

5. True love is humble; fake love is proud.

True love acts with humility. It’s not interested in taking credits for itself. It admits its own mistakes and even takes responsibility for the faults of others. It can let itself down to lift people up. On the other hand, fake love is boastful. It’s a credit grabber and excessively proud of itself. It doesn’t admit its own mistakes but rather blames them on others.

6. True love feels fulfilled; fake love feels empty.

True love feels complete. It feels like it already has nothing to wish for. It always enjoys every moment with you as it considers its dreams as new realities. On the other hand, fake love is not happy with you. It’s greedy and unsatisfied. It always wants to have something more, something different.

7. True love is grateful; fake love is envious.

True love values its current possessions. It feels thankful and blessed to have you. It treasures what it receives from you, whether they are big or small. On the other hand, fake love is filled with envy. It belittles your presence. It doesn’t treasure your gifts. It always feels unlucky with you, and it is always jealous of people whom it thinks have more possessions than it has.

8. True love is joyful; fake love is bitter.

True love has a cheerful heart. Its mind is filled with positivity. It feels happy to see others happy. On the other hand, fake love has a heart filled with bitterness. Its mind is filled with negativity. It always thinks that the world is unfair. It usually holds a grudge against you and the people around you.

9. True love is respectful; fake love is rude.

True love will respect your opinions, decisions, and even your ambitions. It will also honor you as a person. On the other hand, fake love is arrogant. It doesn’t care about what you think and what you feel. It considers you as an inferior person who’s not worthy of any consideration.

10. True love protects; fake love hurts.

True love may give you pain, but it always protects you from anything that will make you suffer in the long run. It will defend you from things that will corrupt you. It will shield your relationship against things that will hinder its growth. On the other hand, fake love will give you false satisfaction, which only lasts for a short time. Eventually, it will give you a toxic relationship and destroy you as a person.

11. True love is righteous; fake love is foolish.

True love is wise and mature. It is discreet in making decisions and actions. On the other hand, fake love is a fool. It is childish and narrow-minded. Its actions are reckless, inconsiderate, and only based on its self-righteousness.

12. True love knows and understands you; fake love just doesn’t get it.

True love knows you as a person. It makes efforts to know everything about you so it can love you even better. It understands you even before you say any word, as it can read your mind and feel your emotions. On the other hand, fake love doesn’t care about your thoughts and feelings. Thus, it doesn’t have any idea what’s going on with you.

13. True love trusts; fake love doubts too much.

True love has confidence in you. It trusts your decisions and actions. It is positive for you. On the other hand, fake love doesn’t trust you. Its heart and mind are exceedingly filled with negativities about you.

14. True love is loyal; fake love is a cheater.

True love has a strong commitment to you. It will avoid temptations and will never try to cheat on you. On the other hand, fake love is always and will always be a cheater.

15. True love is faithful; fake love is unbelieving.

True love depends and believes in you despite your weaknesses and shortcomings. On the other hand, fake love needs to have 100% assurance that you are dependable before relying on or believes in you.

16. True love is hopeful; fake love easily gives up.

True love includes you in its future and sees you as a person it wants to be with for the rest of its life. That is why it never gives up fighting for you and your relationship. On the other hand, fake love has no permanent plans for you. Thus, it doesn’t treat you as important, and it easily gives up on you.

17. True love acts with trembling; fake love just doesn’t care.

True love is not just all talk and promises. It’s not even all about mere actions. True love acts with passion, excitement, and energy. It always wants the best for you. It is afraid to let you down. On the other hand, fake love is nonchalant towards you. It always leaves you with excuses instead of fulfilling its obligations to you.

18. True love loves itself; fake love hates itself.

True love loves you, but it never forgets to love itself. It always wants to be healthy in mind, body, and soul to give you a healthier and stronger relationship. On the other hand, fake love doesn’t care about its own welfare. It selfishly hurts itself to the point of self-destruction, giving you more pain and problems your relationship doesn’t deserve.

19. True love grows a relationship; fake love makes it sick and toxic.

True love always seeks personal development and growth for your relationship. It serves as a role model. It always inspires and motivates you to be a better person. On the other hand, fake love loves fighting and heated arguments. It doesn’t know how to settle things calmly. It toxifies your relationship and destroys your good life.

20. True love lasts forever; fake love dies.

True love stays forever. It’s more than physical and material. It lives on even lovers are already apart or even after they die. The great story of true love and the true lovers’ big sacrifices continue to inspire people, generation by generation. On the other hand, fake love is only after the flesh. It lives shortly, and its story is easily forgotten.

15 Signs of Fake Love

1. Mood swings

2. He only shows up when you’re needed

3. You do things according to his time

4. No deep conversations

5. Not interested in your life

6. He’s hiding you

7. He doesn’t want you to ask questions about him

8. He doesn’t want you to meet his friends

9. He plays with your feelings and emotions

10. Empty promises

11. He pressures you into bed

12. He treats other girls badly

13. He makes you feel insecure about yourself

14. He does not care about you at all

15. You feel it in your gut

How to Identify True Love?

What is the point of committing to a relationship if there is no assurance that what you and your partner feel for each other is real love? A relationship that is only founded on attraction, convenience, or lust may not last a long time. It may even cause you more headaches than inspiration.

To help you on how to identify true love in your relationship, here are 12 clues you should watch out for:

1. Attraction: Beyond the physical

Have you ever asked yourself why you like your partner? If your honest answer is his/her being good-looking, then it is probably not true love yet. It could be mere infatuation or the pride of being with a head-turner.

Genuine love is not based on physical appearance. You love a person regardless of how s/he looks like because it is not about what your eyes see. It is about what your heart sees. What matters more is how the person means to you.

2. Priority: The other person always goes first

True love is selfless. You know it is pure love when you think first of his/her needs before yours. For you, it is alright if you get hungry as long as your partner gets full. You set your wants aside to consider what makes him/her happy.

If you and your partner always consider each other first, then your relationship could last a lifetime. You would be happy serving each other, and being together would be a blessing instead of a burden.

3. Duration: It lasts a lifetime

If your relationship lasts till death do you part, then that is when you could confirm that what you have is true love. That means the two of you have decided to stay by each other’s side despite differences, temptations and flaws.

Imagine spending decades with one person. Only true love can keep the affection for a very long time despite aging looks and irksome attitudes. If you do not love the person, you would not even picture out being with him/her for the rest of your life.

4. Qualification: None

Real love does not require eligibility nor requirements. It simply accepts the person as who s/he is. You love a person not because s/he is a university graduate, but simply because you want to be with him/her no matter what.

It is okay to push your partner to achieve something or aim for higher goals. However, just make sure that your motive is not selfish—like impressing your friends.

5. Distance: It survives

True love can survive a long-distance relationship. It is because love is not determined by the physical presence of the other person. It goes beyond touch and being able to do things together.

Moreover, the reason why true love can survive long-distance is that it knows how to wait. It is patient and always hopeful of the future. This kind of love is also characterized by the strong trust for each other.

6. Forgiveness: 77×7

Another remarkable trait of true love is that it is always willing to forgive. It gives numerous second chances. The love of the couple is greater than any flaw or mistake committed by each other. How the other person means to them is always more important than his/her failures.

This does not mean they are turning blind eye to their partner’s mistakes though. It is just that since they have accepted the other person as they are, they give allowance for instances of failures. They have patience and grace that keep them hoping for the best in the other person.

7. Background: It does not matter

Since pure love is unconditional, it does not require high profile background. Social status, educational background, culture, and other environmental factors are not a big deal.

This is connected to having neither required eligibilities nor qualifications. You accept your partner no matter where s/he comes from and what s/he has.

8. Patience: It is slow to anger

If you love a person deeply, it is hard to get angry with him/her, right? If s/he has done a mistake, it is normal you would feel hurt and disappointed. However, hate and anger are weaker emotions than your desire to forgive and be reconciled with the person.

I am not saying it is impossible to get mad at someone you love. However, compared to less important people in your life, your rage is always overcome by patience.

9. Personality: It finds ways to complement

Yes, it is better if you find a person whose temperament or personality complements yours. This will lead to a more harmonious relationship, and you get to support each other in your weaknesses.

However, you cannot control love, and sometimes you get to love someone whose personality does not match yours. If this happens, you do not decide to separate ways immediately. Instead, both of you willingly adjust to meet half ways. You sacrifice your own comfort to make the relationship work.

10. History: Does not keep a record of wrongs

One more thing about true love is that it does not keep grudges. After forgiving the other person for any mistake, you are willing to forget and let go of what happened. The next time you have a misunderstanding, you do not bring back the past issues anymore, because you have let go already.

Yes, it is not easy to forget the things that hurt you, but if you truly love your partner, you are willing to set aside your pain to keep your relationship from trust issues, grudges, or anything else that can weaken your relationship.

Just be reminded though that love is different from stupidity. If you know your partner is just fooling you, then s/he is not worth it. Love yourself first.

11. Foundation: Friendship

Not all true loves start with friendship, but all true loves are strengthened by friendship. Attraction and emotion will fade away, but a solid friendship can help you both maintain affection and respect for each other.

If your partner is your best friend, you can be more honest and open with him/her. Trust grows and loyalty becomes easier. You can also be true to yourself with him/her.

12. Commitment: Decision-based

True love is a decision, not a feeling. If your relationship is only based on attraction and emotion, it would be easy to drift away from it when these foundations fade someday. It is because your reasons for staying with the person are gone. However, if you have decided to commit yourself to a person no matter what happens, you exert more conscious effort to stay committed even when surrounded by trials and temptations.

Not everyone succeeds in keeping the relationship last, but the decision of commitment makes it harder for you to give up on your love. This is the reason why it is more difficult for married couples to separate than those who are not—because they have made vows—and they feel responsible to keep their part of the bond. They may fight and even separate for a time, but many get back together after a while.

On the other hand, most unmarried couples feel less liable in their relationship. I am not judging anybody, okay? I am just pointing out what I have observed among the couples surrounding me. Many of those who separated ways do not reconcile anymore, and finding a different partner is quicker for them. And I have also heard from some of them that the reason why they do not get married is that they are not sure if they want to stay together forever. So, once they get tired of each other, it is easier for them to burn bridges, since there is no hassle of divorce or annulment process.

Bottom line

True love may not be perfect, but it perseveres.

True love may not be a perfect kind of love. However, this is the love that is willing to endure harder. It is selfless and humble. It protects and lifts up. It perseveres to overcome flaws and failures. It fights to last.

I hope that this article has given you ideas on how to identify true love and distinguish it from fake ones. Feel free to share this article with your friends and loved ones.

Victorino Q. Abrugar

How Many Steps You Really Need to Get in Each Day - Study Says

 Research shows that the number typically recommended for decades may be off.

With wearable health monitors more popular than ever, the goal of hitting the recommended 10,000 steps every day has become part of a routine for many. But that step count, which has been held as the standard for decades, may not actually be the number you need to be reaching. Instead, research from Harvard Medical School has shed light on how many steps you really need to get in each day, finding that the necessary count is likely much lower than you thought.

You may actually need less than half the number of steps currently recommended to stay healthy.

A study published in The Journal of the American Medical Association (JAMA) Internal Medicine in 2019 compared the step patterns of 16,741 women over seven days. The results showed that getting in just 4,400 steps each day significantly lowers the risk of death in women, with more steps further decreasing the risk up until they hit 7,500 steps.While some studies have found health benefits resulting from hitting the long-held goal of 10,000 steps each day, these latest findings challenge that decades-old belief. In fact, the idea appears to have been started by a popular Japanese step counter sold in the mid-1960s known as "Manpo-kei," which literally translates as "10,000 step meter," The Conversation reports.

Five thousand steps may be the minimum daily steps you can take to avoid health complications.

Other recent studies have shown that there seems to be a base minimum for daily movement. In a Feb. 2021 report, researchers at the University of Texas at Austin found that those who walk fewer than 5,000 steps a day were less able to metabolize fat the day following their inactivity.This suggests that a buildup of body fat could lead to health complications, such as obesity, heart disease, and diabetes due to a sedentary lifestyle, The Conversation reports.

But how you get those steps in matters, too.

While getting in ample movement as part of your routine is important, how you move matters too. The World Health Organization (WHO) suggests that people do at least 150 minutes of "moderate-intensity aerobic physical activity" each week—which includes brisk walking, as well as gardening or biking slower than 10 miles per hour—or 75 minutes of vigorous physical activity.But other studies have found that lower intensity exercise done throughout the week can still have a cumulative impact on your health goals. This includes a Canadian study from 2016, which found that even getting halfway to the WHO's suggested 150-minute goal led to significant health benefits. 

Changing a few routines can make it easier to hit your daily steps goal.

Fortunately, getting closer to hitting that daily step goal can usually be achieved with a few simple changes. Start by checking your current daily step average and aim to increase the count by 2,000, which can be achieved by walking to work or while running errands, Lindsay Bottoms, PhD, from the University of Hertfordshire in the U.K., wrote for The Conversation.She also recommends inviting friends to join you on a walk instead of at a bar or café, as well as making a point to stand up and move around at many points throughout the day if you're sitting at a desk.

How to Flirt on Instagram - A Grown Man's Guide

 Follow, like, and DM your way to romantic bliss.

A half-generation ago, if you were romantically interested in someone, you did one of two things to fan the flame of their own ardor: You either flirted with them in person or flirted with them over the phone. How times have changed. A single friend of mine recently told me that his go-to, low-risk method of wooing is simply using social media. Yes, he has figured out how to properly flirt on Instagram. There are several non-creepy and even romantic ways to do it."Sometimes just following a [woman] can feel like a bold move," he says. "But believe it or not, it works. If she doesn't follow back, that's pretty helpful information. And if she does follow me back, I'll just start liking a photo or two and see where things go… Recently, I got into a back-and-forth with a [woman] in which we kept wordlessly liking each other's photos every couple of minutes. Eventually we DM'd and went on a date."

For the record: he's 38 years old.

Now, whatever you think about this safe, distanced, and even childish way of flirting (for the record: I would urge all men to pick up the phone, always), you simply can't argue with results. So I called up a few dating and social media experts to compile the ultimate dos and don'ts of flirting on Instagram to help you follow, like, and DM your way to relationship bliss.

Do: Follow them before you slide into their DMs.

If you want to get someone's attention, follow them. "Most people view who their followers are and if the other person follows you back, you are already ahead of the game," says Jen Hecht, president of The Dating Advisory Board. This is one action on Instagram that really won't be perceived as too aggressive by anyone, regardless of whether you know them in real life or not. But one word of caution: If you request to follow someone who has a private profile and they don't accept your request, don't request again. Sorry. They're just not that into you.

Don't: Like every single photo they post.

All of our experts agree that a mass liking of someone else's posts is a terrible idea that comes off as obsessive. If you are going to like more than one photo, though, here's one salient piece of advice: "I advise guys to like a variety of pictures, not just selfies and sexy photos," says Jonathan Bennett, certified counselor, dating expert, and founder of The Popular Man. "Build a rapport and get to know her by actually exploring photos that reveal more than just her looks. Women know what a guy is after when he only focuses on the sexy photos."

Do: Send a thoughtful DM.

Ah, to direct message or not to direct message? Sometimes, it might seem like sending someone a DM is a little bit too forward, but "it's not creepy if it's done tastefully," says Hecht. After all, you're an adult, and you know what you want. "Be light, funny, and engaging when sending the message," she advises. If you're reaching out to someone you've never met before, be especially careful to keep things appropriate. "How would you reach out to a prospective business client if you were trying to set up an initial meeting? The same principles apply reaching out to a love interest," Hecht posits. If you already know your love interest, however, skip the DM and text or email them instead.

Don't: Send multiple DMs.

"The basic rule of social media flirting is don't be creepy," says Bennett. Repeat messages when you're not getting a response? Yeah. Creepy. Instagram messages have a handy feature that displays the word "seen" once the recipient has read the message. If your love interest has read your message but has not responded, take the hint.

Do: Frame comments as questions.

The best way to get a response from someone you're interested in on Instagram is to simply ask them a question, according to Mae Karwowski, social media marketing expert and founder and CEO of Obvious.ly. "Comment on the content of someone's photo in a nice, non-aggressive way," she advises. "Make the comment a question about what is happening in the photo, not that person's looks. Remember, you are trying to start a dialogue," she adds.For example, if you're leaving a comment on a photo of the person on a beach, say something like: "Your vacation looks amazing, how was it?" Do not write: "You look like a total smoke show." Simple, right? Right.

Don't: Say anything you wouldn't say in person.

Don't get weird behind the filter of social media. "A good guideline is asking yourself: 'Would I say this or do this if I saw this [woman] in person?'" says Bennett. "If the answer is no, then don't do it on Instagram either."

Do: Take things offline.

The end goal here is to meet this person in person, so don't prolong the online conversation when it's possible to go on a date and find out if you're right for each other. "Get out of a public newsfeed as quickly as you can," says Karwowski. "Say, 'I just DM'ed you,' and continue the conversation there. If that goes well, move to text, email, whatever you two want to do." Once you've both shown interest, there's no reason to waste time playing games.

Don't: Send mixed signals.

If you're not interested in meeting someone offline, don't pursue them online. "We need to stop hiding behind our devices," says Hecht. Ghosting, bread-crumbing, and cushioning have become easier than ever to do because of social media, and it's not a good look, especially for an adult man. "Be human," Hecht adds. Don't just reach out to someone to boost your ego or as a way to fill your time when you're bored.

Do: Make your move and then let it go.

Overall, Karwowski has one all-encompassing rule for Instagram flirting: "Drop a hint once and then drop it, especially if you do not know the person," she advises. "Repetitive comments, likes, and other actions expressing interests do not count as actual flirting." If they don't take the hint, move on or seek out a more straightforward way to let them know you're interested, like calling to ask them on a date.

Don't: Rely on social media to get dates.

"The truth is that Instagram was not intended as a dating site, so it can be very confusing when it's used as one," explains Nikki Goldstein, sexologist and author of Single But Dating. "How do you know if someone is liking your photos because they actually like your photos or because they like you? There might be a few more obvious clues if they are sending you direct messages and asking you out for a date but e-flirting in terms of follows and likes can be misleading and confusing and leave someone asking, 'What does it mean?'" In other words, if you're really sure you like someone and you have the means to contact them outside of Instagram, that's probably a better bet.

Never Do This With Your Cooked Meat - CDC Says

 You've probably made this dangerous cooking mistake more than once.

Cooking a meal is about so much more than putting food in your belly—it can be full of creative expression, or a way of sharing community. But it can also be a source of great responsibility, given all the ways it can go wrong.The cooking of some food items is notoriously more fraught than others—with meat being among the most likely to cause foodborne illness. Before you slap another steak on the grill, read on to find out which culinary habits could be putting you and the folks you cook for at risk.

Never put cooked meat back on a plate that held raw meat.

If you're using one plate to hold meat when it's raw, then returning it to the same plate once it's cooked, you could be putting your health in jeopardy. The Centers for Disease Control and Prevention (CDC) warns that this can be dangerous because "germs from the raw meat can spread to the cooked meat." It's an easy error to make, and one you've probably made at least once out of convenience.Instead, you should plan ahead by bringing two plates—one for before, and one for after cooking. "Always use separate plates for raw meat and cooked meat. The same rule applies to chicken, turkey, and seafood," the CDC says.

Rinsing the plate may not be enough to clean it.

Even once you've finished cooking, you should take special care with how you handle plates that have held raw meat. According to the United States Department of Agriculture (USDA), simply washing those dishes by hand may not be enough to decontaminate them from harmful bacteria."Cleaning is the first step to get rid of bacteria from these surfaces," the USDA explains, referencing any surface, plate, or utensil that has come in contact with raw meat. "Foodborne-illness-causing bacteria can remain on surfaces for a very long time. Campylobacter can survive in your kitchen for up to four hours, and Salmonella can last for up to 32 hours (and both can be found on raw poultry)." The authority explains that washing a plate with warm, soapy water may remove some debris and germs, but it is not enough to effectively kill all of the bacteria that could make you sick.

Instead, you should sanitize items that have come into contact with raw meat.

Rinsing your dishes is important, but it's only the first step to decontamination, says the USDA. "Whenever you cook raw meat or poultry, make sure you clean and THEN sanitize not just your surfaces but also the kitchen sink," the USDA warns.The authority recommends using a dishwasher to clean plates, utensils, and cutting boards that are non-porous and dishwasher safe—and to use the highest heat setting available, ideally over 140 degrees Fahrenheit.If you're wary of putting certain items in the dishwasher, using a sanitizing solution made of one tablespoon unscented liquid bleach and one gallon of water can help kill any residual bacteria. The USDA recommends pouring the solution on any item that needs to be decontaminated and allowing it to sit for a few minutes, or soaking smaller items in the solution itself. Rinse the solution off with fresh water after a few minutes and then use clean paper towels to dry the items off or allow them to air dry.

Make sure to thoroughly wash your hands both before and after cooking, too.

Keeping your plates and surfaces clean and sanitized is important, but the CDC says it's just one small piece of the kitchen safety puzzle.The health authority recommends washing your hands for at least 20 seconds with soap and running water both before and after cooking to avoid transferring bacteria from your hands to your food or vice versa. However, the CDC cautions against washing certain food items—specifically meat products and eggs—because this can transfer dangerous bacteria from those items onto your sink and other surfaces in your kitchen, potentially contaminating other food. Instead, simply cook meat and egg products thoroughly to reduce harmful bacteria.

Love vs. Lust

 How do you differentiate between love and lust? You might be too consumed by your relationship now that you actually cannot identify what you truly feel for your partner.

If the reason why you wanted to be with the person was that you were attracted to his/her being ‘hot’, then maybe it was not really loved that brought you together. Probably, it was only the thrill of owning someone that could satisfy your needs and fantasies.

Here are 12 differences between love and lust that you should know to find out if you’re really in love with your partner or just physically attracted to him/her.

1. Love is person-centered; lust is pleasure-centered.

With love, fulfillment comes from giving what you have for the betterment of a person. You are fulfilled when you see that person happy and doing good in life.

With lust, you just want to be with the person for the gratification of your needs. This fulfillment comes from committing sensual activities to quench your sexual desires. You feel fulfilled when you experience pleasure through these acts together with that person.

2. Love does not depend on physical appearance; lust depends a lot on it.

Even if the person you love gets fat or s/he grows old and is not as good looking as when you first met, you would not think of leaving because of it. Your affection for your partner is not skin-deep. It goes beyond what your eyes see.

Nevertheless, lust is based on physical attraction. When the other person is not appealing to your eyes anymore, you eventually decide to leave.

3. Love is long-lasting; lust is momentary.

Love is a long-term commitment to cherish and care for each other that is built stronger through time. You and your partner work together to resolve conflicts that can end your relationship. This is all because you do not want to lose each other, but instead, you want it to last forever.

On the other hand, since lust is only focused on gratifying selfish needs, making the relationship last is not in your priorities. For you, parting ways with that person does not really matter. Anyway, you only see your relationship as something temporary—and that you could always find someone ‘hotter’ than him/her.

4. Love desires long-term commitment; lust is a no-strings-attached transaction.

Like what has been discussed in the previous number, love is about making your relationship last. You dream of having a family—in short, you envision sharing the future together. This involves a commitment to stay faithful and enduring throughout the years.

However, if you cannot imagine marrying the person in the future, but you enjoy doing ‘fun’ things together now, then it is lust. You are not committed to each other. You have an open relationship. Meaning, both of you can look for another partner if you want to.

5. Love sees the other person as a partner; lust sees the other person as a sexual object.

When you love a person, you see him/her like your other half (if you are in a relationship or you are married). In anything that would involve your relationship, you do not act on your own. That means when you make decisions, you always consider his/her views. Your partner is more than a need-gratifier.

A partner’s needs and wants must be respected and honored, but lust usually violates these in order to fulfill the other person’s own desires. You do not care if s/he does not agree with your decisions, because for you s/he does not have the right to meddle with your life. S/he is only there because you both benefit from each other.

6. Love builds; lust destroys.

Love builds up a person in all areas of life. It inspires you to excel in whatever you do because you want to be the best for your partner. This also drives you to help him/her to be successful. You want the person to achieve his/her dreams because you want him/her to be happy and fulfilled.

If your relationship is making you messed up, then probably you only stay for its physical benefits. Lust, although it can gratify sexual needs, will tear you up emotionally and spiritually. As you both engage in carnal pleasure—and you know there is nothing more to it—you gradually lose self-respect. In the long run, it makes you unmotivated to reach for your highest potentials.

7. Love gives; lust takes.

Love is sacrificial. You sacrifice and give a part of yourself—sometimes everything of you—to your partner. You want to contribute something that can help him/her in a way, never mind about you getting anything in return.

On the other hand, lust takes from your partner. It is centered on you taking and using whatever you can from him/her for your personal gain. You are focused on fulfilling your desires even at the expense of his/her needs.

8. Love produces joy; lust produces thrill.

A relationship that is based on the firm foundation of love produces joy despite trials or even when being together has become a usual task. It does not depend on the circumstances and adventures. The presence of your partner is enough to make you feel good.

However, with lust, you enjoy being with each other, because of the thrill of attraction. You stick together, because of the ‘fun’ that keeps your days from being boring.

9. Love waits; lust is now.

Patience helps us find the right person to spend the rest of our life with and be who that person deserves. Therefore, in love, we do not rush things—especially engaging in carnal activities—that can ruin the future of our partner. You work together to preserve each other for the right time because you do not want to cause him/her emotional scars, STDs, or an unplanned baby.

Lust and its desires quickly consume us to get our needs fulfilled at the very moment. When lust hits you, you would not care what would be the consequences of your actions, as long as you get satisfied now.

10. Love respects; lust gets disappointed.

When you love a person, you respect his/her principles and decisions. You would not force the person to do something which s/he does not want to, even if it means depriving yourself of something you want.

On the other hand, if what you feel for the other person is only lust, you get disappointed and mad when s/he does not give in to what you want. Your primary concern is having your needs and desires met.

11. Love sacrifices; lust seeks for other means.

This is in connection to # 10. Since you respect the decisions of your partner, you are willing to sacrifice your own demands just to honor his/her rights.

Lust does not focus on any person. It is all about your sensual desire. If your partner does not give you what you need, then you look for someone else who can satisfy it.

12. Love involves trust; lust does not.

When there is love in a relationship, there is a commitment between partners to remain faithful to each other. For this reason, you invest trust in your partnership—which is a necessary foundation for a long-lasting relationship.

Lust does not require trust. You hate it when the other person demands loyalty. By the way, please do not mistake jealousy as an indication of love. In case you feel jealous when you see the other person with someone else, it is because you feel your pride is stepped on.

Beware

Evaluate your relationship right now. If you realize all you are in is a lust-founded partnership, then you better ponder on what could be its long-term effect on you. If you let it go on for a long time, it would be hard for you to let go (because of attachment) and find the right person to love.

The 55 Most Beautiful Places in the World

 There are so many amazing places around the globe to see, we couldn't possibly include them all in just one list. But, these breathtaking destinations are definitely worth bumping to the top of your travel bucket list–whether you're looking to relax on a beach, get off the grid or explore a city.

MACHU PICCHU

This World Heritage site is easily the most famous spot in Peru, and for good reason. The ancient terraced city’s astounding architecture and sweeping views of the surrounding mountains will leave you breathless (as might the nearly 8,000 foot elevation.)

SHARK BAY, AUSTRALIA

The most westerly point on mainland Australia is this UNESCO World Heritage Site. It was founded before Captain Cook discovered land at Botany Bay, with Dutch explorers touching down here in the 17th century. The area is diverse – there’s a beach made up entirely of tiny white shells, stromatolites on the shore of Hamelin Pool and the salt mine at Useless Loop, which produces the purest grade of salt in the world and is only accessible via four-by-four – or visible from the sky.

BORA BORA, FRENCH POLYNESIA

With turquoise lagoons, coral reefs and overwater bungalows, this small island in the South Pacific is basically heaven on Earth.

ST PETERSBURG, RUSSIA

The imperial capital of Russia for two centuries, the city is filled with grand architecture and historic art and is a leader in performing arts. The sun never fully sets in mid-June, turning the evenings a hazy grey. A trip to the State Hermitage, one of the best museums in the world, is a must, while watching the most famous ballet, Swan Lake, at the Mariinsky Theatre is an evening well spent.

OIA, SANTORINI, GREECE

All of the Greek islands are undeniably beautiful, but head to the hillside town of Oia for some of the best views of the bright blue Aegean Sea.

PARACAS, PERU

A small seaside town in the Ica region of Peru, Paracas is where the desert meets the sea. A trip to the area isn’t complete without a boat ride to Islas Ballestas, the rocky islands off the Pacific coast known for their diverse wildlife including flocks of sea lions and crowds of baby penguins.

ALGARVE, PORTUGAL

The red-cliff coastline and pristine whitewashed Moorish villages that dot the south-western region of Portugal have started shifting crowds away from the region’s busier hotspots. It has its own sunny microclimate and affordable places to stay such as Casa Mãe in Lagos make it a great winter-sun option too.

FERNANDO DE NORONHA, BRAZIL

This remote volcanic archipelago (located about 200 miles off Brazil's coast) is famous for pristine white-sand beaches and crystal-clear waters filled with sea turtles and dolphins.

PARIS, FRANCE

With its striking architecture, grand boulevards, world-class art, jewel-box patisseries and classic places to stay, this is a city that never sleeps. Its unrivalled food scene is best experienced by stumbling upon corner bistros down cobbled streets.

HÒA BÌNH, VIETNAM

Vietnamese for peace, Hòa Bình province is located in the north of the country and is home to hill tribes including the Hmong, Muong and Dzao, plus endless rice fields.

SARAKINIKO BEACH, MILOS, GREECE

Off-radar Milos has some of the best beaches in the Aegean without the buzz of Mykonos or Santorini. Moon-like Sarakiniko is made up of mounds of undulating bone-white, wave-like volcanic rock and forms one of the island’s most mesmerising bays.

GIZA, EGYPT

Home to the Great Sphinx and the Great Pyramid of Giza, this city was Egypt’s capital during the first pharaohs reign. It’s also a must-see on everyone's bucket list.

ANTARCTICA

The most extreme continent on earth is also the coldest, windiest, driest and most inhospitable to forms of life. Pristine and practically untouched, no one lives in Antarctica full time, apart from seals, penguins and marine life. It’s as remote as one can get.

DEATH VALLEY, CALIFORNIA

Known as the hottest place on earth, Death Valley reached a record temperature of 53°C in 2019. It’s a vast area of extremes: with snowy peaks, scorching sands and wildflower meadows, the National Park encompasses a wide range of different landscapes. One of the most popular locations is the multi-hued Artists Palette, a series of eroded hills whose colouring is due to the oxidation of natural metal deposits in the mountains. ‘Star Wars’ fans will be keen to see the site that inspired the planet Tatooine.

PROVENCE, FRANCE

In summer, endless fields of lavender in bloom turn the Provençal landscape purple. At the end of the season, when the crop is harvested, honey, soaps and pastries are made with a fragrant dose of the plant.

BAYON, CAMBODIA

Built in honour of one of Cambodia’s most famous kings, Jayavarman VII, Bayon is a 12th-century state temple that’s a unique architectural feat in the heart of Angkor Thom. Fifty-four gothic towers carved with 216 gargantuan smiling faces of Avalokiteshvara – the bodhisattva of compassion – fill the temple, and the design showcases the shift from Hinduism to Mahayana Buddhism. With Angkor Wat not far away, Bayon, its off-the-beaten track little sister, is a close second in popularity.

GRAND TETON NATIONAL PARK, JACKSON HOLE, WYOMING

The famous three peaks of the National Park are among Wyoming’s most recognisable sights, the Grand forming the highest point of the range. It’s a hike on many pro adventurers' list, but for newbies looking for an outdoors excursion floating down the Snake River or mountain-biking through the 310,000-acre landscape are viable options, too. Top it off with supper at Snake River Grill in Jackson’s town centre and an overnight stay at the cliff-side Amangani.

ANGEL FALLS, VENEZUELA

The world’s highest waterfall, with 3,212ft cascades, is located in the UNESCO-protected Canaima National Park and was the inspiration for the Disney film ‘Up’. The site is only accessible by boat or plane.

KYRGYZSTAN

A gateway to the East, Kyrgyzstan has natural beauty. Unspoilt pine forests, rocky ridges and rolling jailoos (summer pastures) are typical of the country. In the warmer months visitors flock to glacial lakes, while in winter a stay with semi-nomadic shepherds is an experience unlike any other.

GRAND CANAL, VENICE

The 12,500ft-long canal runs straight through the centre and has inspired numerous artists including Canaletto, Monet and JMW Turner. Flanked by buildings dating from the 12th to the 17th centuries, it’s the grandest waterway in the Floating City.

HWANGE NATIONAL PARK, ZIMBABWE

Hwange has a greater diversity of mammals than any national park in the world and is the largest natural reserve in Zimbabwe. The size of Belgium, it is home to more than 50,000 elephants and 500 species of bird. The wet-season winter months are the best time to see migratory birds or book an off-season safari when the park gets fewer visitors.

MONGOLIA

A third of Mongolia is covered in desert, and while it’s the 18th-largest country in the world, its three million inhabitants make it the most sparsely populated. Visitors can go local: riding horses, helping to look after livestock and sleeping in a herder's ger – a traditional felt yurt.

BALI, INDONESIA

Minutes from scooter-buzzing Ubud are artsy, low-key villages, vivid green rice paddies, lush forests and vast jungles. Bali is one of Indonesia’s 17,000 islands and sees an average temperature of about 30°C year round. Explore by bicycle and then head to one of its many cool beach clubs.

ATACAMA DESERT, SOUTH AMERICA

On a route made famous by revolutionary Che Guevara who kicked off his motorcycle journey in Buenos Aires, head down to Chile through the Atacama Desert into the Peruvian Amazon and up to Venezuela. Vast expanses of sandy flats quickly roll into high tops of dunes and gorges leading to plateaus of dusty grass. It’s a trip for explorers, with the Andes standing tall above the Argentine–Chile border, blurring one side into the other. NASA even uses the desert as a testing ground for future Mars missions.

MOUNT FUJI, JAPAN

Fuji-san, the tallest peak in Japan, is a sacred mountain and symbol. On a clear day, it can be seen from Tokyo, but one of the best ways to view the still-active volcano is by taking the shinkansen bullet train from the capital to Osaka (top tip: sit on the right-hand side for the best views). Surrounding areas Hakone (where there are natural hot springs) and Fujigoko are worth visiting during cherry-blossom season.

JAIPUR AND THE HAWA MAHAL PALACE, JAIPUR, RAJASTHAN

The largest city in Rajasthan is filled to the brim with buzzing bazaars, sacred lakes and gilded royal palaces – the decadent 18th century Rajmahal Palace is now notably owned and operated by the Sujan group, who have turned the royal residence into a smart hotel. Among the famously rosy-hued buildings of the Pink City, the honeycomb-like Hawa Mahal, or Palace of the Winds, is surely the most recognisable of all. The incredible sandstone structure has 953 small exterior windows (called jharokhas) decorated with intricate lattice work.

SKELETON COAST, NAMIBIA

The Namib Desert is the oldest in the world, and in the middle of its vast Skeleton Coast are endless miles of stone and sand, dry riverbeds and dunes. Desert-adapted animals here include elephant, giraffe, lion, brown hyaena and Cape fur seals that thrive in the area.

THE SCOTTISH HIGHLANDS

It’s a few hours from buzzing Edinburgh, not far from the Cairngorms, to the start of the eastern Highlands. Stretching around Skye, around the North Coast 500 route up to the village of John O' Groats, the region is also home to the tallest mountain in the British Isles, Ben Nevis. There’s natural beauty everywhere, from babbling Fairy Pools and big-horned cattle to clear coastal waters and snowy mountain caps.

PAMUKKALE, TURKEY

Meaning cotton castle in Turkish, this natural wonder is made up of layers of white travertine terraces of ice-blue spa pools. It’s also next to the site of the well-preserved ruins of Hierapolis, the Greek-Roman city established in the 2nd century BC.

THE ALPS

Stretching over eight countries – France, Switzerland, Monaco, Italy, Liechtenstein, Austria, Germany and Slovenia – the Alps are the most extensive mountain range in Europe. It has some of the greatest skiing in the world with popular towns including Chamonix-Mont-Blanc (the highest mountain), Lech, Gstaad and Courchevel.

BAZARUTO ARCHIPELAGO, MOZAMBIQUE

This archipelago of five islands – Bazaruto, the largest, Benguerra, Magaruque, Santa Carolina and the smallest Bangue – was once part of a peninsula connected to the mainland but now, when the Indian Ocean retreats at low tide, swirls and ripples of white sand become visible. A protected marine park, its waters are rich in manta rays, schools of dolphins, hawksbill turtles and dugongs (cousins of equally curious manatees).

OJOS DEL MAR, BOLIVIA

Six turquoise waterholes lie within the salty plains of Ojos del Mar in the Tolar Grande region of Bolivia. Inhabited by stromatolites (deposits formed by algae) and microorganisms, the water can change slightly in colour, depending on the angle of the sun, from bright blue to seafoam green.

MT. COOK, NEW ZEALAND

Home to the tallest mountain in New Zealand, the Aoraki/Mount Cook National Park, part of the Te Wahipounamu World Heritage Site on the South Island, is a mountaineer’s dream. More than 40 per cent of the area is covered in glaciers, with the largest and longest named the Tasman Glacier. It was here that Sir Edmund Hillary trained for the first momentous ascent of Mount Everest.

GORDES, PROVENCE

One of the Luberon's most striking hilltop hamlets, Gordes stands tall on the edge of the Vaucluse plateau. With views across the surrounding region of Provence, the quintessential medieval town is a must-visit. A stay at Bastide de Gordes, the village’s most glamorous hotel, will make the trip complete.

EMERALD LAKE, BRITISH COLUMBIA, CANADA

Easily one of the Canadian Rockies’ most recognisable landmarks, Emerald Lake is located within Yoho National Park in British Columbia. Backed by the towering mountain peaks of the President Range, in summer the clear glacial water is ideal for canoeing and attempting a quick swim.

THE FAROE ISLANDS

The self-governed group of 18 volcanic islands makes up this remote archipelago where sheep outnumber humans. Grass-lined houses, craggy coastlines and lush waterfalls are all part of the Nordic landscape but there’s a surprising food scene too.

HONG KONG

Modern high-rise buildings meet period architecture in retro Hong Kong, one of the most densely populated cities in the world. It’s a street-food capital where eating dim sum like a local in an old teahouse is a mandatory experience. For the best views of the harbour, catch a Star Ferry or hike the hills of Ma On Shan, one of the summits that surround the city.

JODHPUR, INDIA

The magical, walled Blue City is a tangle of winding medieval streets. The monumental 15th-century Mehrangarh Fort, which is still run by the royal family and now serves as a museum, looks out over the old city and its mesh of box-shaped buildings, shops and bazaars.

ANTELOPE CANYON, ARIZONA

The Navajo name of this slot canyon translates to ‘the place where water runs through rocks’ and the narrow ravine is an American Southwest treasure, filled with ripples of eroded stone formations, and sunlight creating orange filters and bright patterns.

SVALBARD, NORWAY

This Arctic archipelago, about a three-hour flight north of Oslo, has one of the harshest environments on the planet. Nearly two-thirds of it is protected and the islands are made up of bird sanctuaries, nature reserves and national parks where polar bears roam. The Northern Lights can be seen in the winter and in the summer, when the temperature tops out at 6°C, the sun doesn’t go below the horizon.

COPENHAGEN, DENMARK

The forward-thinking capital of Scandi cool appeals to foodies, design junkies and a cool young crowd. With its ground-breaking food scene, including world-famous Noma (and Noma 2.0), it’s a city to be taken seriously. Colourful buildings dot the central Nyhavn port, but it’s worth exploring alternative community Christiania, quirky Vesterbro and hipster Nørrebro, too.

LAMU, KENYA

The old town of Lamu, on the Indian Ocean island of the same name, was established in the 14th century. Now a UNESCO World Heritage Site, the port city is a mish-mash of cultures – Swahili, Asian, Arabic, European – while along the laid-back coast majestic dhows sail by all day long.

WULINGYUAN, CHINA

More than 3,000 narrow, quartz-sandstone pillars make up Wulingyuan Scenic and Historic Interest Area in the Hunan Province. These natural wonders, many higher than 656ft, are broken up by ravines, gorges, caves and waterfalls. It’s easy to see why the UNESCO World Heritage Site was James Cameron’s inspiration for Avatar.

REDWOOD NATIONAL PARK, CALIFORNIA

Home to the world’s tallest trees, Redwood National Park, north of San Francisco, is a UNESCO World Heritage Site and part of an International Biosphere Reserve that protects close to half of the planet’s old-growth redwoods – some of which are 370ft high. With more than 200 miles of trail routes, it’s ideal for camping, hiking and riding.

HAVANA, CUBA

The crumbling façades of this island nation's capital keep bringing in waves of travelling artists, rum fanatics and cigar smokers to the city. It’s where Hemingway wrote seven of his books and drank Mojitos at La Bodeguita del Medio. And with temperatures of 27°C in December, it’s an ideal winter-sun destination.

KYOTO, JAPAN

Considered to be the cultural centre of Japan, Kyoto is awash with ancient temples and shrines, serene teahouses and sublime gardens. The bright-orange Fushimi-inari, a shinto shrine in the hills, is a visual beauty. Grab an artisan coffee, taken very seriously in the traditional city, and make the two-hour pilgrimage through the shrine's thousands of torii (gates). Other spots worth visiting include Gion, the home of the geishas, the golden pavilion of Kinkaku-ji and Nishiki market for street food or a traditional kaiseki feast at one of the city's local restaurants.

MARRAKECH, MOROCCO

The kaleidoscopic city may best be known for its market life, spice sellers and ancient medinas, but its reimagined riads, cool independent shops and contemporary art scene are giving it a modern edge. There are lots of places to discover – from Yves Saint Laurent’s restoration of cobalt-blue Jardin Majorelle to the smoky street-food stalls in Jemaa el-Fna.

ISCHIA, ITALY

A quick ferry ride from Naples, the island of Ischia – famed for its thermal spas and unshowy local life – is a tumble of fishing villages and beaches that match Amalfi but without the crowds.

JERUSALEM, ISRAEL

The Old City, sacred to a number of religions, blends grand design with places of prayer. Dome of the Rock on the Temple Mount is one of the oldest extant works of Islamic architecture. Meanwhile the Kotel, also known as the Western Wall, is a must-visit for any first-timer and is considered to be the holiest site in the Jewish faith.

BONDI ICEBERGS, AUSTRALIA

Bondi Icebergs might easily be the most famous pool in the world. The Olympic-size structure has been standing on the southern end of Bondi Beach for more than 100 years. It’s not heated or chlorinated, but filled with seawater, with the Tasman Sea crashing against its edge.

THE PHILIPPINES

The Philippines has more than 7,000 islands – about 5,000 of which are uninhabited – where roughly 175 languages are spoken. For diving, El Nido is the ideal spot with crystal-clear water and vibrant marine life.

ARASHIYAMA BAMBOO FOREST, JAPAN

About 20 minutes outside Kyoto’s city centre is the atmospheric Arashiyama bamboo forest. Arrive at around 7am to avoid the crowds and get a chance to see and feel the wood, as well as hear it creaking in the wind. Morning light is just as ethereal, too. Arabica coffee shop is nearby, overlooking Hozugawa River.

LAS COLORADAS, YUCATAN, MEXICO

The incredible pink lakes here make up part of the protected nature reserve of Ría Lagartos Biosphere on Mexico’s Yucatán peninsula. Red-coloured algae, plankton and brine shrimp that thrive in the waters not only turn the native flamingos pink but help produce 500,000 tons of salt per year.