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!"#$%&'( CREATIVE DIRECTOR: Gabriela Galeano

DESINGN AND LAYOUT: Gabriela Galeano

WRITERS: Stella Morrison Martin Ruby Robert Husein

PHOTOGRAPHY: Zack Banx

From the )*+,-.(// Hola, soy Gabriela. Tengo 21 y estudio actualmente en la universidad. Quiero contarles un poco de mi proceso al momento de ejecutarla. Me base en el tema ¨Mujeres¨, quise enfocarme en la autoayuda y empoderamiento necesario para nosotras en la vida diaria y cotidiana. Espero mi revista le ayude al receptor a conectar y mejorar como persona en este proceso de lectura, ya que, es con el fin de crear un mejor autuestima para la persona que la lea. Mi anhelo es compartir tips para ayudar y alentar a todas a mejorar como se debe en nuestras vidas.

It’s better for our health

A Salad Recipe for 0123%40/ '5%4// It’s better for our health

Fruits and vegetables grown

and consumed in season are at peak nutritional value. When produce is picked at its ripest point, the vitamin and mineral density such as vitamin C and folate is highest. Simply put, fruits and vegetables that are grown locally and in season don’t have to travel as far of a distance to be sold. That means significantly. Less harmful truck and plane emissions being released into the environment. Not to mention, produce that has come a long way is more likely to be sprayed with harmful pesticides or preservatives to keep that justpicked glow. It’s more accessible Healthy eating doesn’t have to be super expensive. Sourcing local and seasonal ingredients is actually easier on our wallets, since there is a larger supply available and therefore can be sold at lower prices. Eating with the seasons is a great strategy to eat healthier while consciously spending money.

Vegetables and fruits

grown and consumed in season are at peak nutritional value. When produce is picked at its ripest point, the vitamin and mineral density such as vitamin C and folate is highest. The longer fruits and vegetables sit on the shelves or in transit, the less vitamin content they maintain. Simply put, fruits and vegetables that are grown locally and in season don’t have to travel as far of a distance to be sold. That means significantly

less harmful truck and plane emissions being released into the environment. Not to mention, produce that has come a long way is more likely to be sprayed with harmful pesticides or preservatives to keep that justpicked glow. It’s more accessible Healthy eating doesn’t have to be super expensive. Sourcing local and seasonal ingredients is actually easier on our wallets, since there is a larger supply available and therefore can be sold at lower prices.

THE SKIN AND HEALTH BENEFITS: “Salmon: filled with good oils (omega-3s) and vitamin E. Helps reduce inflammation and great for brain health and skin elasticity. Avocados: more healthy fats. Can help keep your skin hydrated and may help protect skin from the sun’s UV rays. I like to think of avocados as an internal moisturizer. Tomatoes: pairing good fat (from avocados and fish for example) with carotenoid-rich food (tomatoes) aids in better absorption of carotenoids.

It’s better for our health

Olive oil Is derived from olives and is known as ‘liquid gold’ as it has innumerable benefits. These range from culinary to health benefits. There are four kinds of olive oil and organic extra virgin olive oil is best suited for the skin. It is the cheapest cosmetic found in our pantry, which can give it an instant glow if applied to the skin. You might have heard about the beauty of the Egyptian queen- Cleopatra. The secret ingredient for her unmarred beauty was none other than the good old olive oil. The oil made her look resplendent and beautiful throughout her life, so if she could look beautiful so could we. Let’s see how olive oil can add to our beauty.

BENEFITS OF OLIVE OIL Olive oil is derived from olives and is known as ‘liquid gold’ as it has innumerable benefits. These range from culinary to health benefits. There are four kinds of olive oil and organic extra virgin olive oil is best suited for the skin. It is the cheapest cosmetic found in our pantry, which

can give it an instant glow if applied to the skin. You might have heard about the beauty of the Egyptian queen- Cleopatra. The secret ingredient for her unmarred beauty was none other than the good old olive oil. The oil made her look resplendent and beautiful throughout her life, so if she could look beautiful so could we. Let’s see how olive oil can add to our beauty. Olive oil is one such oil that matches the chemical structure of our skin’s natural oils. It is an all in one oil that has both health and cosmetic benefits. § Rich in antioxidants- these protect the skin against the harm caused by free radicals which cause early ageing § Acts as a natural moisturizer for the skin. The oil helps to maintain the elasticity of the skin and keeps it smooth & glowing. It prevents the skin from drying during winters by keeping it hydrated. It contains

squalene which helps in the hydration of the skin. § It is a cure for blackheads & whiteheads by unclogging the skin pores. The skin remains blemish-free. It helps in healing & rejuvenating the skin by clearing scars and pimple marks. § It helps in repairing the skin cells naturally as it contains Vitamin E, Polyphenols & Flavonoids. These compounds help in enhancing the health & glow of the skin. § Olive oil is antimicrobial in nature so it is used in the treatment of skin problems. § It is anti-inflammatory in nature. § Repairs cracked heels. § Enhances nail health by making brittle nails stronger. The Vitamin E in the oil helps in providing strength to brittle nails.

HOW TO USEUse less amount to gain full benefit as using too much can clog the pores and cause more harm. One should start with a few drops on damp skin once or twice a week. Olive oil spray shouldn’t be used on the skin. It should be used as moisturizer and after-sun treatment: It can be used as a moisturizer on damp skin after a bath and should be applied immediately after sun exposure as it has antioxidant properties which protect the skin from the harmful effects of the sun. Facial oil massage with fingers, dip a cloth in hot water and press on the face, then pat face dry with a paper towel. This should be a part of the daily skincare regimen. The skin becomes clean and glowing Olive Oil+ Lemon Juice- an equal amount of juice and

oil are mixed and applied on the face and kept for a minute and then rinsed with warm water. The final rinse it with cold water. This should be done 2-3 times a week to unclog pores & brighten the skin. Olive Oil + Honey1tbsp oil + 1tsp honey + 1 egg yolk. The three are mixed and applied to the face for 15 minutes. Then rinse with warm water. This should be done twice a week to give the skin a smooth texture and glow. Olive Oil+ Castor Oil- 1tsp olive oil + 1tsp castor oil + few lavender or tea tree oil drops. This is applied to the face with a gentle massage and kept for 10 minutes then rinsed with warm water. This can be done thrice or four times a week. This will make skin soft and glowing. It’s better for our health

Why Your Diet Should CHANGE WITH THE SEASONS Bada boom bada bing, spring is here. As we begin to refresh our seasonal wardrobe and skincare routines, should we be changing up our grocery list too? The short answer is yes! We’ve gotten pretty accustomed to the fact that we can enjoy strawberries in the middle of December or avocados yearround. But have you ever stopped to consider when and where produce is actually grown? How far it has to travel to get to the store? What measures are taken to maintain some level of “freshness”? The ancient Ayurveda practice of Ritucharya has long taught the importance of eating with the seasons for our physical health, but the benefits don’t stop there. Eating fresh produce that’s actually in season around us, either from a traditional store, CSA subscription, or local farmers market, is something we should aim to do for so many reasons. Let’s get into them.

It’s better for our health

At-Home Ways to BUILD ENDURANCE If you have no equipment Yep, we’re talking about that TikTok workout: 12-3-30. Much of the appeal of this viral workout comes from its less-is-more philosophy—there are no complicated moves to learn or reps to count. It’s as simple as hopping on a treadmill, setting the incline to 12 and the speed to three, and walking for 30 minutes. The monotonous-in-a-good-way workout, created by social media personality Lauren Giraldo, offers a low-impact cardio session that also helps build lower body strength. “12-3-30 is an achievable yet challenging workout,” says personal trainer Astrid Swan. The speed is a pace where you can easily have a conversation (or scroll through TikTok), and walking is not hard on the back or knees like running can be, Astrid explains. “Bringing the incline up to 12% is where you will feel challenged in stamina while really activating your glutes.” OK, but what if we don’t have a treadmill? “No treadmill, no problem!” Astrid says. Here, she shares three ways to get a similar workout to 12-3-30 without a treadmill.Let’s get into them.

Energy balance is a

process through which the body attempts to establish homeostasis. Most individuals spend much of their lives in the same weight range without daily focus on caloric intake and output. The two parts of the equation for weight maintenance are energy intake (eating and drinking) versus energy output (nonexercise thermogenesis + exercise).Eating with the seasons is a great strategy to eat healthier while consciously spending money.

The questions addressed in this article are: Does exercise in and of itself improve weight loss efforts outside of dietary restriction? Is there a difference between aerobic training and resistance training in achieving weight loss or weight maintenance? What are the potential explanations for less weight loss than predicted with exercise? When weight loss is achieved through any weight loss intervention program, does exercise contribute to the maintenance of that weight loss?

Many outcomes data have been reported from research studies that have examined exercise alone, exercise plus dietary restriction, or dietary restriction alone to determine strategies for weight loss. The challenge over time is to accurately monitor both sides of the equation as individuals interact in their daily lives. A systematic review of studies with a minimum of 1-year follow-up (4) suggested that subjects who used exercise alone for weight weight loss.

Physical activity of all types, including aerobic, resistance, flexibility exercises, and reduced sedentary time clearly results in multiple health benefits for individuals with type 2 diabetes and should be included in any lifestyle recommendations for individuals with diabetes (1). Encouraging individuals to exercise for longer periods of time each day may help to enhance weight loss efforts and does result in a myriad of other health-related benefits. This focus will reduce the likelihood continue their exercise program. It’s better for our health

FACIALIST SHARES the top VITAMIN C IS A POWERFUL antioxidant that has the ability to lift, firm, and tighten the skin while providing environmental and free-radical protection. With continued use, lines will appear far less pronounced, facial contours more defined, and skin tone will visibly improve for noticeably younger, healthier-looking skin. A major reason you need to have antioxidants (like vitamin C) in your routine is because they stabilize reactive oxygen species (free radicals), hence the name ANTI-oxidants. Glycolic acid is the best ingredient to unclog the pores and prevent buildup. Glycolic works by weakening the binding properties of the lipids that hold the dead skin cells together. This allows the dead skin cells to be exfoliated, exposing live healthy skin cells. The result is much smoother skin and a more youthful appearance. A secondary benefit is your skin’s new ability to draw moisture from the environment and for products to penetrate deeper and boost health in the new, fresh skin cells.

Retinol exfoliates the skin,

increases skin cell turnover, and stimulates collagen production. It is considered the gold standard for its anti-aging and skin-clearing benefits. Retinoids (retinol/tretinoin/retin-A) help everything from texture to scarring, fine lines, wrinkles, pore size, and overall skin firmness and plumpness. It’s the ultimate multitasking ingredient to help combat the signs of aging and breakouts. For brighter, youthful-looking skin there’s no ingredient as effective as retinol. There are levels to this ingreient, so you start mild and slowly build up your tolerance to stronger and stronger retinoids.

Niacinamide is a form of vitamin B-3. This essential ingredient helps build proteins in the skin and offers protection against environmental damage. When applied topically, niacinamide improves overall skin texture by rebuilding the lipid layer, minimizing the appearance of pores, and preventing UV damage and inflammation as an antioxidant. It also minimizes redness and blotchiness, treats hyperpigmentation, minimizes fine lines and wrinkles, and helps treat acne.

Less harmful truck and plane emissions being released into the environment. Not to mention, produce that has come a long way is more likely to be sprayed with harmful pesticides or preservatives to keep that justpicked glow. It’s more accessible Healthy eating doesn’t have to be super expensive. Sourcing local and seasonal ingredients is actually easier on our wallets, since there is a larger supply available and therefore can be sold at lower prices. Eating with the seasons is a great strategy to eat healthier while consciously spending money.

It’s better for our health

FACIALIST SHARES the top 8 Ingredients for Glowing '5%4//

It’s better for our health

YOUR SEXY ROUTINE (Without Crunches) the top Vitamin C is a powerful antioxidant that has the ability to lift, firm, and tighten the skin while providing environmental and free-radical protection. With continued use, lines will appear far less pronounced, facial contours more defined, and skin tone will visibly improve for noticeably younger, healthier-looking skin. A major reason you need to have antioxidants (like vitamin C) in your routine is because they stabilize reactive oxygen species (free radicals), hence the name ANTI-oxidants. Glycolic acid is the best ingredient to unclog the pores and prevent buildup. Glycolic works by weakening the binding properties of the lipids that hold the dead skin cells together. This allows the dead skin cells to be exfoliated, exposing live healthy skin cells. The result is much smoother skin and a more youthful appearance. A secondary benefit is your skin’s new

Retinol exfoliates the

skin, increases skin cell turnover, and stimulates collagen production. It is considered the gold standard for its anti-aging and skin-clearing benefits. Retinoids (retinol/ tretinoin/retin-A) help everything from texture to scarring, fine lines, wrinkles, pore size, and overall skin firmness and plumpness. It’s the ultimate multitasking ingredient to help combat the signs of aging and breakouts. For brighter, youthful-looking skin there’s no ingredient as effective as retinol. There are levels to this ingreient, so you start mild and slowly build up your tolerance to stronger and stronger retinoids. Niacinamide is a form of vitamin B-3. This essential ingredient helps build proteins in the skin and offers protection against environmental damage. When applied topically, niacinamide improves overall skin texture by rebuilding the lipid layer, minimizing the appearance of pores, and preventing UV damage and inflammation as an antioxidant.

It also minimizes redness and blotchiness, treats hyperpigmentation, minimizes fine lines and wrinkles, and helps treat acne.

Ability to draw moisture from the environment and for products to penetrate deeper and boost health in the new, fresh skin cells.

It’s better for our health

of a SEX CLEANSE When things are getting a little stale in the bedroom—or worse, forced—then maybe it’s time to consider a sex cleanse. Like most cleanses, it involves a little deprivation, but for the overall strength of the individual. In this case? Two. Basically, it involves abstaining from knocking boots for a little while. A few weeks is good, but a month is great. This does not mean abstaining from affection; touch and words of affirmation are crucial parts of a loving relationship that convey tenderness, love, and attraction. After all, cleanses and fasts aren’t about starvation; we aren’t recommending you and your lover bring your relationship to the brink of death. We are talking about a consensual plan between two people to ultimately strengthen the intimacy between them.

Sometimes, the expectation of regular sex with a long-term partner can actually have the opposite effect on desire, and come more from a place of obligatory maintenance than passionate connection.

do that we like, what we don’t like, new positions, better times for arousal for each party, and creating more favorable compromises around all of that.

Sometimes, habitual sex becomes the norm.

Abstaining from the deed is about rekindling curiosity about one another.

Habitual sex is different than a hot, steamy session. It’s formulaic, predictable, and can become a little dispassionate. And just like cleansing from a junk food rut that leaves you feeling low on energy and uninspired, a little fast can do you well.

In fact, when it comes to men, studies show that abstaining from ejaculation for a period of time can actually raise testosterone levels—a hormone that plays a major role in sexual desire. Healthy testosterone levels are also correlated with elevated mood and energy. It’s all starting to add up for better intimacy. This isn’t about less sex for the sake of avoidance, but for building sexual tension—tension that may have become lost in the tedium of routine— so that we can stop having soulless intercourse and start treasuring those intimate moments together. It’s a time to talk about sex; talk about what we’d like to explore, what our partners

It’s in those moments of deprivation that we discover how to be more intentional about sexual moments so that they feel like sources of power and connection. In this time of conscious chastity, feelings may come up. could know us better, both physically and emotionally.

It’s better for our health

Massage and Body Oil If we learned anything about ourselves in the past couple of years, it’s that genuine relaxation and physical self-care our overall well-being. At Poosh, we’re always trying to upgrade our bath and body game to tive, and exciting, so that we don’t put crucial care on the back burner. Here are a few of our latest obsessions.

It’s time to warm up to the idea of “cold outs.” A cold out is when, for the last 30 or so seconds of your steamy shower experience, you dial down the heat to the coldest the water can get while still on full blast and put every inch of yourself in there. Yes, we’re serious. Yes, even in the winter. It’s not as bad as it sounds, and the benefits greatly outweigh any slight discomfort. Trust. For those addicted to scalding showers, we know this is tough to hear, but bear with us. First of all, super hot showers aren’t good for anyone. We should be taking warm showers at best, so as not to dry out and irritate our skin. Plus, our hair and scalps love cold water. A cold rinse calms any stress the hot water may have caused to the delicate, thin skin along the scalp, which can result in flakiness or itching. It also produces a little extra shine to our locks, which is why many professional hair experts wash hair with cool water. Cold water has a similar effect on the rest of your body. You’ll notice softer skin, especially if you suffer from winter dryness. And while pores don’t open and close like doors (pores actually don’t ever close completely), they do slightly contract with a rush of cold water, giving your skin a smoother, tighter appearance. If shinier hair and softer skin aren’t good enough reasons to start incorporating cold outs, here are some heavy-hitting benefits that might win you over. Cold water increases heart rate and metabolism, according to The British Journal of Sports Medicine. For that brief moment in the shower,

your body becomes shocked into working harder to maintain a stable temperature, which actually burns more calories. It’s also a helluva way to wake up and gives you a rush of energy to burn even more calories throughout the rest of your day. While the idea of a cold blast of water might make you cranky, doing it could actually boost your mood. The BJSM also suggests that because cold showers activate the sympathetic nervous system, they can increase neurotransmitters such as norepinephrine and endorphins to give you that feel-good rush. According to this study, cold outs also help boost immunity and prevent illness, so they’re especially beneficial during cold and flu season or whenever there’s a bug circulating. This is likely due to boosted circulation, and, perhaps the biggest benefit, the movement of lymph. Lymphatic drainage plays a major part in our overall health. The lymphatic system is comprised of nodes and fluid that transport water and nutrients, as well as toxins and waste, through and out of the body all day, everyday. Stagnant lymph that accumulate in pockets of the body can result in puffiness in the face and abdomen, discomfort, infection, illness, breakouts, and poor sleep. Healthy lymph drainage can be stimulated with massage, dry brushing, and movement or exercise, but cold outs are a super effective way to get things moving quickly. Improved lymph movement and circulation can also spur the production of lactic acid, which helps the body recover more quickly from injury or illness. It’s better for our health

NON-PENETRATIVE SEX We’re so programmed to think that sex is defined by penetrative intercourse. Even if we feel more open-minded, we find ourselves saying things like, “Well, we did a bunch of ‘things,’ but we didn’t actually have sex.” We’re here to break down that definition and say that anytime we engage sexually with someone and exchange energy, pleasure, curiosity, and/or love, that’s sex, baby. And Liz Goldwyn, author and host of The Sex Ed podcast, thinks the benefits of non-penetrative exploration are pretty amazing. “Sex is so much more than penetration or an orgasm. It is whatever you want it to be,” Goldwyn tells us. Read on for our favorite benefits of non-penetrative sex.

Understanding that sex can be rewarding even without an orgasm is game-changing because it can completely let go of the expectation that we will orgasm. More often than not, that expectation puts pressure on the big O, adding an extra layer of stress to achieve it, and thus contributing to the challenge of getting there. It can make an orgasm feel like a responsibility that we owe to our partners, rather than something we can play with and discover together.

When we feel that the only way to achieve intimacy is via penetration, we often miss out on the discovery process racing to that finish line. We don’t get the chance to see what kinds of things turn our partners on, tease one another, and build that lasting sexual tension that keeps the spark alive and burning, looking forward to the next moment alone.

We can put so much pressure on ourselves to please our partner, we forget that this intimate act is an act of self-love, as well.

When we feel more open and trusting and safe in the bedroom, we find ourselves less reserved and more fearless and active.

Goldwyn tells us that something like mutual masturbation is a great tool to explore yourself and get turned on watching your partner explore themselves.

This confidence helps us to explore ourselves and our partners more deeply, finding new ways to turn each other on and be creative in ways we didn’t know we could.

Seeing how one touches themself can be incredibly erotic, all while the balls are totally in each of your own courts … one might say.

“Dry humping, good old-fashioned kissing, and dirty talk are great ways to learn what turns your partner on!” Goldwyn shares.

When we feel physically appreciated and admired by our partner without the expectation of intercourse, it can make us feel valued, loved, and more open. And it’s not just penetration that releases that sexy love hormone, oxytocin. Any kind of play in the bedroom can get the pheromones flowing and promote deep romantic bonding.

And this feeling of trust and confidence doesn’t just exist behind closed doors. It bleeds out in the rest of our lives and relationships, as well, giving us a resonant feeling of love, satisfaction, and self-assurance that is ultimately empowering.

No penetration, no problem. Goldwyn points out that non-intercourse sex vastly (if not completely) reduces the risk of pregnancy and STI transmission, depending on what you do. It’s better for our health

ESSENTIALS to Update Your ‘’Me” Time

It’s better for our health