I first visited Rome in 1992 and my love for the city has only grown since. I wrote my first book about the city in college and rarely does a year go by since then when I don’t visit my favorite piazza (Navona), enjoy my favorite gelato (cioccolato e limone con panna) or gaze upon my favorite art (Raphael’s Stanze…among many others).

Rome can seem imposing to first-time visitors but enjoying the Eternal City and all its myriad nuances is much easier than many people think. Here are my essential things to know for everyone lucky enough to be headed for magnificent, wonderful Roma.

Planning your trip to Rome – be the architect of your own days

Rome gets crowded and some sights like the Vatican museums are both overwhelming and overwhelmed with other visitors. Many a tourist has lapsed into a stupor as they wander the nearly 7 km (4.5mi) of corridors. By the time they finally reach the Sistine Chapel, they gaze up at Michelangelo’s fantastic ceiling and mutter “oh yeah, more art.”

But with a little planning, you can avoid the most crowded times at the Vatican Museum. Visit Tuesdays and Thursdays; Wednesday mornings are good too; and afternoon is better than morning. Monday is an especially bad day as other museums in Rome are closed (use the day for exploring the city’s streets, squares, back alleys and parks).

Across Rome, weekends are always busier at attractions as tourists are joined by Romans enjoying the sights on their days off.

Buy tickets in advance

You’ve mastered the Metro and finally reached your sight of choice, only to discover a guide ahead of you in the line for tickets methodically – and slowly – buying tickets for 40 people. Or you discover that a few hundred others are already in the queue for tickets. While you wait in the hot sun for your turn, you feel a prime chunk of your day ticking away.

However, you can easily avoid ticket lines by buying in advance online. The Vatican museums are a perfect example of where you’ll feel the joy as you walk past the waiting masses and breeze in. For any major sight in Rome, it’s always worth checking the website for advance ticket sales, especially due to COVID-19 related restrictions. And note that some unmissable attractions like the Museo e Galleria Borghese or special tours, like the secret castle tours at Castel Sant’Angelo require you to have an advance ticket as admissions are limited to avoid overcrowding.

Stack the deck: making your first visit memorable

Decide which of the unmissable top sights you’ll most enjoy – keeping in mind that you almost certainly can’t see them all unless you have loads of time in Rome, and knowing that trying to “do” places like the Vatican or the Forum in a couple of hours borders on the criminal.

And always leave extra time for wandering, café sitting, and people watching. It’s one of the true highlights of Roman life.

Know what to skip

Have the self-awareness to know your limit on churches. Yes, some would cry sacrilege, but if you’re standing in some world-famous house of god and you can’t remember which one you’re in because it’s looking a lot like the previous ten, then it’s better to just pick a couple from the long list and focus on those. Plus, you’ll have something saved for your next trip.

And a word of caution on two specific sights:

The Spanish Steps – a nice stone staircase with good views yes, but a reason to go out of your way, no. Tourist traps, touts and fast-food jostle for space in this neighborhood. Give it a miss (and if you do go, don’t sit down! See below).

Bocca della Verità – an old stone carving of a lion head with a mouth that’s been pawed by millions of sweaty fingers. Every country seems to have one of these (hello Blarney Stone!), right down to a magical legend, in this case the lion will bite your hand if you tell a lie. Uh-huh.

Dining etiquette in Rome

Book your table in advance

Some of Rome’s most vaunted restaurants fill out their reservations list weeks in advance, so it pays to book tables before you arrive. But even if you’re playing it loose, it’s a good idea to always reserve your table in advance, even if you don’t do so until just a couple of hours before your meal (assuming there are still tables available). Having a reservation is one of those intangibles that’s essential in practice, as Roman restaurants clearly give more respect to people arriving with a booking as opposed to mere walk-ins – even when there are plenty of available tables.

Break bread like a Roman

Most restaurants open from noon to 3pm and 7.30pm to 11pm, usually closing one day per week (often Sunday or Monday). In August most eateries close for at least a week; although some close for the entire month.
Other essential tips:

• Dress up to dine out. What to wear? See below.
• Bite through hanging spaghetti – no slurping it up, please.
• Pasta is eaten with a fork (no spoon).
• It’s OK to eat pizza with your hands when you’re getting it to go – in restaurants people usually use a knife and fork.
• Like any Italian grandma, fare la scarpetta (make a little shoe) with your bread to wipe plates clean.

Try to keep up: know when and how to dress to impress

Roman style is world-renowned and there’s no better way to escape the tourist cliche than to dress with panache, especially when going out to celebrated restaurants and clubs. Let sharp and smart be your bywords in this and don’t underestimate what you can achieve with travel-friendly black and eye-catching accents like a truly special scarf. This is true for all genders.
Also, know that by day and when you’re out in the neighborhoods, dapper casual is the rule. Still, there’s never a time when you’ll want to wear a sweatshirt, goofy shorts, hiked-up socks and the like – unless it’s your signature look and you can pull it off!

Don’t break the laws for tourists

Picking up the trash is an ongoing and seemingly eternal challenge for Rome, but efforts are being made on other fronts to try to bring some order. In 2019, a series of laws were introduced to reign in the excesses of the visiting masses. People caught breaking these rules risk fines of up to €400 ($450) or a temporary ban on entering the area in which they caused the offense. Among the restrictions:

• Sitting on the Spanish Steps is forbidden.
• No wading in the city’s fountains.
• No “messy” outdoor eating near historic monuments.
• No walking around bare-chested.
• No dragging strollers or wheelie suitcases up or down historic staircases.
• When drinking from the public drinking fountains known as nasoni, don’t place your lips on the spout – drink from your cupped hands.

Be polite and observe the local formalities

Italy is quite a formal society, and the niceties of social interaction are observed. Greet people in bars, shops, trattorias, etc with a buongiorno (good morning), buon pomeriggio (good afternoon), or buonasera (good evening).
Say mi scusi (excuse me) to attract attention or ask for help. Use permesso (permission) to pass someone in a crowded space and ALWAYS cover up at churches (that means shoulders and legs for a start).

Health and safety in Rome

Rome has no inherent health hazards, beyond the bloating that comes from wildly excessive food (and gelato) intake. But we have a few tips that will keep you feeling tip-top.
Stay hydrated. It gets hot in summer, especially out in the open air of places like the Forum. Carry a water bottle, drink copious amounts and keep it filled at the many public drinking-water fountains.
Ancient cobblestones, long staircases and hours spent wandering are just some of the features that will tire you out. Wear shoes with excellent support and cushioning.

Keep your wits about you

Rome is generally a safe city, but petty theft is a real risk. Use common sense and watch your valuables. Pickpockets and thieves are active in touristy areas such as the Colosseum, Piazza di Spagna, Piazza Venezia and St Peter’s Square.
Stay alert around chaotic Termini train station and on crowded public transport – the 64 Vatican bus is notorious. Keep your wallets, phones and valuables out of reach of pickpockets – wallet bulging in your back pocket? No way!
In case of theft or loss, always report the incident to the police within 24 hours and ask for a statement. The emergency number for the police (Carabinieri) is 112. Make sure you never drape your bag over an empty chair at a streetside cafe or put it where you can’t see it.

Beware of gangs of kids or others demanding attention. If you’ve been targeted, take evasive action and/or shout ‘Va via!’ (‘Go away!’).

As warmer weather approaches, ensure utmost health to best enjoy it. Find out how staying healthy this spring can be as breezy as the refreshing springtime air!

As the season shifts from winter to spring, so too can habits. Not only does winter promote hibernation from the cold, but it can also contribute to lackluster health habits.

So as spring cleaning commences this year, extend it beyond the home and into health as well. This is a comprehensive guide on how to stay healthy and other health tips for the spring season!

Importance of Setting Goals

The first step of any new health endeavor is goal setting. Setting clear goals provides direction and serves as a way to monitor and evaluate progress.

One of the simplest ways to distinguish aspirations is through creating SMART goals, where SMART stands for: Specific, Measurable, Achievable, Realistic, Timely. SMART goals incorporate these criteria to help focus efforts and increase the chances of achieving them.

Often, individuals inadvertently set themselves up to fail by setting generic or unrealistic goals. However, developing SMART goals reduces this chance greatly.

Here are two examples of how to create a general goal into a SMART one:

General: “I will eat healthier.”

SMART version: “I will eat a fruit or veggie with every meal four days out of the week to improve my physical health.”

General: “I will get in shape.”

SMART version: “I will commit to doing cardio for thirty minutes two days a week and strength training two days a week for the next 6 months to improve my endurance and strength.”

Check Personal Health

After setting clear goals, it is prudent to check overall health status in order to gauge the baseline starting point. There are various ways to check health but the most important part is to be comprehensive.

Here are 4 measures of health to acquire, ideally, before diving into spring health endeavors.

Get a Physical

This is a fairly easy way to obtain a thorough report of current health. It includes vital signs like blood pressure, heart rate, breathing rate, temperature, height, and weight. Examinations and inspections of the head, eyes, ears, nose, and throat may be appropriate as well.

The physical examiner will also assess health history including lifestyle behaviors, smoking, alcohol use, sexual health, diet, exercise, and disease history. This comprehensive assessment provides an accurate picture of current general health status.

Check Blood Work

A more internal look at health, blood work can reveal important measures of health over time. The most common blood panels include:

• Lipid panels to measure HDL and LDL cholesterol

• Basic metabolic panel (BMP) to check glucose, calcium, electrolytes, potassium, carbon dioxide, sodium, chloride, creatinine, and BUN

• Complete metabolic panel including BMP and liver function measurements

• Comprehensive urinalysis to assess content and concentration of urine

• Thyroid panel to check metabolism, growth hormones, body temperature, heart rate, and other hormones

• Complete blood count to measure a range of white and red blood cells, platelets, hemoglobin, and hematocrit; prothrombin time to assess how long it takes blood to clot

Look Into At-Home Body Scans

One of the most preventative health checks, at-home body scans consist of palpating the body in specific areas. The purpose is to check for lumps, moles, or any other signs of potential dysfunction.

Consult with a doctor about any unusual findings.

Care for Mental Health

Although often less discussed, mental/emotional health is just as important as physical. Unfortunately, there are no concrete mental health exams or even validated check-ins.

However, one can regularly gauge their own mental health in a variety of ways such as with a therapist or counselor. Journaling, meditating, being creative, and talking with trusted friends and family can also be helpful.

How to Become More Active

Physical activity does not only cater to weight management and reduced risk of chronic disease. Exercise also contributes to improved mood, boosted energy and sleep, social connection, and enhanced immunity.

One of the easiest ways to stay active is to prioritize walking throughout the day. This may mean taking the dog on a walk or simply parking further away from the grocery store.

Five additional ways to become more active include:

1. Commit and plan to exercise or obtain 30 minutes of active minutes 4-5 days a week up to 6 when possible.

2. Park in the furthest lots of shopping centers, appointments, grocery stores, etc.

3. Prioritize household chores most days of the week (vacuuming, dusting, walking laundry upstairs, sweeping, tidying up rooms).

4. Adopt a new active hobby such as a recreational sport, gardening, yoga, stretching, hiking, horseback riding, etc.

5. Perform lymphatic massages and draining techniques to move the fluids inside the body. Doing so is equally as important as moving the physical body for a strong immune system and metabolic health.

Eat the Right Food

A not-so underrated health practice, eating healthfully mains vitality and increases life span and quality of life considerably. Although, with so many claims and diet trends circulating the ether, it can be difficult to discern the truth.

However, the following approved tips undoubtedly promote internal and external health.

1. Limit refined and processed sugar.

Except for the truly special occasion, avoid foods with more than 5 grams of added sugar. Also aim to eat carbohydrate sources in their whole and purest form.

Healthy carb choices include whole wheat grains, quinoa, sourdough, lentils, beans, legumes, and starchy vegetables.

2. Consume enough lean protein every day.

Eating enough protein helps with satiation, builds and preserves muscle tissue, and supports a healthy metabolism. Protein also repairs and develops all cells in the body.

The most nutritious lean protein sources include animal products such as grass-fed meat, poultry, dairy, and eggs; fatty fish like salmon, sardines, anchovies, and other seafood. Plant-based sources include beans, lentils, and legumes, tofu, seitan, and tempeh.

3. Prioritize healthy fats.

The most nutritious fat sources boast omega-3 fatty acids. They are also monounsaturated, although some amount of omega-6 and polyunsaturated fats are necessary.

Some of the highest sources of monounsaturated, omega-3 fatty acids include:

• Avocado
• Chia and flax seeds
• Cod liver oil
• Fatty fish such as anchovies herring, salmon, sardines
• Oysters
• Soybeans

Other high contenders are pasture-raised eggs, grass-fed meat and animal products, hemp seeds, and various other nuts and seeds.

4. Eat the recommended 5 to 9 servings of fruits and vegetables per day.

Fruits and veggies contain healthy forms of carbohydrate, protein, and fat. They also boast plenty of beneficial plant polyphenols that confer cellular and metabolic health benefits.

Plus, as fruit and vegetable intake increases, poor food choices tend to decrease.

5. Supplement as needed.

Supplements help fill in the gaps of an already healthy diet to prevent nutrient deficiencies. The best spring supplements include:

• Vitamin A for healthy skin and aging

• A vitamin B complex for maintaining energy levels and managing stress

• Vitamin C for a natural antioxidant, to enhance collagen production, and because it is a natural antihistamine (antidote for allergies)

• Vitamin D because many people are deficient after staying inside all Winter and to ensure healthy bones, teeth, and muscles

Consult with a health professional if interested in taking a supplement to find the best fit.

Stay Hydrated

Water makes up 60 to 70 percent of total human body weight. Every cell depends on water to function optimally and the body requires it to:

• Rid of waste properly
• Keep adequate temperature ranges
• Lubricate and cushion joints
• Protect sensitive tissues

What’s more, preventing dehydration ensures sufficient exercise performance, energy levels, and overall well-being.

Thus, The U.S. National Academies of Sciences, Engineering and Medicine determined adequate daily fluid intake for men is about 15.5 cups (3.7 liters) per day. Women are recommended to about 11.5 cups (2.7 liters) daily.

Other factors can also influence water needs. This includes certain disease states, exercise patterns, and where one resides to name a few.

Final Thoughts

Staying healthy this spring need not be complicated. After establishing clear and strategic goals and receiving a baseline health report, the simplest ways to adopt healthy habits are through diet, exercise, and hydration.

Using the provided guidelines, staying healthy this spring will be as breezy as the refreshing springtime air!

It wasn’t too deep in the past that young students who aspired after a career in design looked outside of the Middle East area to sharpen their aptitudes and find out about the profession openings in the style business.

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To acquire certify degree in design or to try and review the aptitudes you needed to go outside the Middle East. Seeing this hole in the market, The College of Fashion Design Dubai was propelled in 2016, the locale’s originally devoted style and structure school. Courses that are intended to quick follow understudies into work while furnishing organizing openings with the correct coach projects are some of the key variables when understudies select into CFD.

With grounds directly in the core of Dubai in Business Bay, The College of Fashion Design Dubai offers conditions of expressions of the human experience offices and a profoundly qualified global workforce. Since training is tied in with consolidating hypothesis with down to earth information, CFD has a firm center around visitor speakers and masterclass program and directed by specialists from the locale.

Going out into the great unknown (i.e. outside your house) can be an adventure, but you could find yourself in a tricky situation. It’s always good to be prepared, and with this guide to first aid kit essentials, you definitely will be!

Have you ever left your house in the morning, or headed to the beach or on a hike, and not been sure if you have everything you need?

With a change of location comes a change in safety, and it’s good to always be prepared – just in case.

Enter: the humble first aid kit, the ultimate safeguard against injury. Many people forget to bring this crucial piece with them when they leave the house, and we’re here to help.

It’s not hard to put together your own first aid kit, and it can be life-saving if you have one nearby.

Here are some tips for healthy travel, what should be in a first aid kit, and why it’s so important to have one at the ready

What is a first aid kit?

A first aid kit is a vital piece of equipment if someone gets hurt when out and about. These helpful little kits contain an assortment of things that are helpful in the event of an injury, including things like Band-Aids, ointments, and bandages.

Whether you are driving somewhere, going for a walk, heading to the beach, or hiking up a mountain, this is a must-have item. Of course, you’ll never be able to bring the full-extent of your medicine cabinet with you, but you can get darn-well close.

When going on vacation, a first aid kit is especially important. In this case, keep these things in mind when putting one together:

• Destination of your vacation
• Duration of your trip
• Type of journey (e.g. by plane or car)
• Your travel itinerary
• The season in which you are traveling
• The health of all travelers going with you

The first thing, of course, is to remember that you must take all the medication that you or your travel partners need on a daily basis, as well as the normal contents of a first aid kit.

Different first aid kits for hiking, babies, dogs, and cars

First aid kits have different functions depending on the trip. If you are hiking, then you’re going to need different things than you would need at the beach. A pet is going to require a different first aid kit as compared to a baby or child.

Always remember to adapt what you’re bringing to the situation, and keep in mind what you’re going to be doing when you pack your first aid kit.

What is in a first aid kit? Here’s a checklist