Ranches Ladies Newsletter
Good morning Ranches Ladies.
This is the last newsletter until September. With summer travel plans, many circles may be taking a break, so check with your circle leader.
Ranches ladies who are in Dubai over the summer are welcome to meet for coffee on Tuesday mornings. Someone will also be available on Tuesday for those who want join or renew their membership.
Whether you are visiting family back home, exploring a new country, or staying in Dubai, we hope you have a great summer.
Nutritional tips to help maintain hormonal balance during the summer
by Amanda Seguin
Hormonal balance is essential for health. Here are some nutritional strategies that can help support and regulate your hormones to keep you feeling your best:
- Prioritise Hydration
Dehydration can disrupt hormone production and regulation. Drink at least eight glasses of water a day. Eat water-rich fruits and vegetables like watermelon, cucumbers, and strawberries.
Carry a reusable water bottle and refill it throughout the day. Infuse your water with slices of lemon, cucumber, or mint.
- Incorporate Healthy Fats
Fatty acids, such as omega-3 and omega-6, help reduce inflammation and support the synthesis of hormones. Sources include avocados, nuts, seeds, olive oil, and oily fish like salmon.
Add a tablespoon of chia seeds to your morning smoothie, drizzle olive oil over your salads, or enjoy a handful of walnuts as a snack.
- Enjoy Seasonal Produce
Fresh fruits and vegetables are rich in essential nutrients like vitamin C, magnesium, and folate, that play a critical role in hormone regulation.
Try a mixed berry salad with strawberries, blueberries, and raspberries, or make a colourful vegetable stir-fry with bell peppers, broccoli, and snap peas.
- Balance Blood Sugar Level
Blood sugar levels are crucial for maintaining hormonal balance, especially for insulin and cortisol. Refined sugars and processed foods can cause blood sugar spikes and crashes. Choose whole grains, legumes, and high-fibre foods that provide sustained energy and prevent insulin resistance.
Try oatmeal with a sprinkle of flaxseeds and fresh fruit for breakfast, or grilled chicken with quinoa and a side of steamed vegetables for dinner.
- Support Gut Health
Your gut microbiome influences the production and regulation of various hormones, including estrogen and serotonin. Probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi, and prebiotic foods like garlic, onions, and bananas, can promote a healthy gut flora.
Have a bowl of Greek yogurt topped with a spoonful of sauerkraut as a mid-morning snack. Cook with garlic and onions to support gut health.
- Manage Stress With Adaptogens
Stress can wreak havoc on your hormonal balance, particularly cortisol levels. Adaptogenic herbs such as ashwagandha, rhodiola, and holy basil, can help support adrenal health.
Try holy basil (Tulsi) tea to help reduce stress. Add a teaspoon of ashwagandha powder to your evening infusions.
- Get Enough Protein Intake
Proteins provide amino acids necessary for the synthesis of hormones and enzymes. Include a variety of protein sources in your diet, such as lean meats, eggs, dairy, legumes, and plant-based proteins like quinoa and tofu.
Try scrambled eggs with spinach and tomatoes, or quinoa salad with chickpeas, diced vegetables, and a lemon-tahini dressing.
- Prioritze Sleep
Poor sleep can disrupt the release of hormones like cortisol, insulin, and leptin. Aim for 7-9 hours of quality sleep each night. Avoid caffeine and heavy meals before bedtime. Eat sleep-promoting foods which contain melatonin, like cherries.
Have a small bowl of cherries or a cup of chamomile tea an hour before bedtime to promote restful sleep.
- Limit Alcohol And Caffeine
Excessive alcohol and caffeine consumption can negatively impact hormone levels. Moderation is key.
Opt for herbal teas or decaffeinated beverages instead of your usual coffee in the afternoon.
Remember, everyone’s hormonal needs are different. Keep a food journal to track what you eat and how you feel, to find out what works best for you. Discuss your findings with your doctor or nutritionist.
Eating mindfully, staying hydrated, and making thoughtful food choices can make a significant difference in your overall health and well-being this summer and beyond.
AMANDA SEGUIN
Certified Nutrition Consultant and Health Coach
Naturopathy Healing Specialist
1-1 and Group Consultation
Email: amanda.seguin@yahoo.com
Phone: +971 58 560 5828
Website: http://www.mindandbodylift.com
Instagram: mind_and_body_lift
Special Offer from Optimal Clinic
Watch the Euros at Radisson Damac Hills
RL members receive 15% discount at Fire Lake Grill House – show valid membership card.
Early Membership Renewals
The 2024-25 Ranches Ladies membership year starts in September. Avoid the rush and renew your membership early, if you are in Dubai over the summer.
Please come along to Larte Cafe, Studio One Hotel, Studio City (across the roundabout from the back entrance of Arabian Ranches 1) on any Tuesday morning from 10.30am to renew your membership. New members are welcome.
Get more information and download the form on the membership section of our website: Ranches Ladies Membership and Renewals
Please bring completed membership form, your Emirates ID (or passport if non-resident) and fee of 120 AED (exact amount much appreciated).
Tuesday Mornings
We are still meeting over the summer for tea or coffee and a chat at Larte, Studio One Hotel in Studio City, every Tuesday morning from 10.30am.
Our website is http://www.arabianranchesladies.com and you can find us on FB and Instagram as Ranches Ladies.
To join the Ranches Ladies Whatsapp group if you are a member, please email ranches.ladies@gmail.com
Newsletter Summer Contributions
What are you doing over the summer? Why not write about your travels or anything else you are doing. Please send short (200-300 word) articles, with photos if possible, to ranches.ladies@gmail.com
For July and August the newsletter will be taking a break. Any articles sent during the summer will be shared from September onwards.
RL Circles News
Many circles are taking a break for July and August – check with your circle leader.
The Cinema Circle, Shanghai and Canasta Circles may continue during the summer if enough people are around.
The Indoor Walking Circles are continuing (see poster below).
Art Circle
Here is some of the wonderful work that the ladies in Art Circle have done in last one year. They have made some great masterpieces which are worth putting up in an art gallery. They have also ventured into various themes inspired by nature & still life. Some of them started as beginners & have done some amazing work. The passion & commitment I see in them is praiseworthy. It’s a great achievement for each one of them.
Rajul – Art Circle leader
The Art Circle is continuing until 21st July before taking a break for summer.
To find out more, please email circles.ranches.ladies@gmail.com
Fitness Walking Circles
The Indoor Walking Circles will continue during July and August if enough people are available.See poster for more details and contact information.
Mosaics Circle
In the Mosaics Circle, Jackie finished her mosaic Parakeet & Pomegranates tray!
For more details on the Mosaics Circle, email circles.ranches.ladies@gmail.com
Literary Lunch Circle
Last Monday, the Literary Lunch Circle enjoyed a lively discussion about ‘Maybe in Another Life’ by Taylor Jenkins Reid over lunch at Sansations, Arabian Ranches 3.
Their summer read is ‘The List” by Yomi Adegoke. They plan to meet to discuss this in September.
To find out more, please email circles.ranches.ladies@gmail.com
Uni Mums
Is your grown-up child about to leave for studies abroad? Uni mums, led by Marina, are a group for those with offspring at college or university. They meet around once a term and have a WhatsApp group.
If you would like to join, email circles.ranches.ladies@gmail.com for more information.
Quilters Circle
Ranches Ladies Quilters are a group within Ranches Ladies who love creating with quilting, sewing and embroidery.
For more information, contact Saba at thequilterscircle@gmail.com
Email circles.ranches.ladies@gmail.com for information on any circle activities.
Discounts
Your RL membership card is your passport to great discounts from our dozens of discount partners.
Check the discounts section on the website for a full list, including recently added new discounts. Present your membership card to avail the discount.
New discounts
L’Atelier Beauty Salon – Motor City
20% discount for RL members.
https://www.instagram.com/latelierhairdressing/?hl=en
Park Avenue Dental Clinic – Motor City
- 20% off Scaling/Cleaning & Check-Up
- 20% off Teeth Whitening
GO5 DAYTONA HOUSE, MOTOR CITY
Tel: +971 4 5530931
Whatsapp: +971 56 1035 578
Facil Blanco – Authentic Italian Linen
Exclusive 20% Discount for Ranches Ladies Members! ARL20
Enjoy a 20% discount at Facil Blanco. Ranches Ladies Members will benefit from their Personal Shopper Service, where a professional will bring suggested items and sizes for you to try for FREE in the comfort of your home. Visit them online at www.facilblanco.com, or come to our store at Jumeirah Zabeel Saray The Palm.
Discount code ARL20
For any assistance, email the team at hello@facilblanco.com.
Special Summer Offers:
Zen Yoga at Radisson Damac Hills
HeliDubai – Helicopter Tours
Use RANCHES10 for a 10% discount. Show your Ranches Ladies Membership card for the 15% special summer offer!
Radisson Damac Hills
Special Offer for RL members on pool pass plus two course meal at the hotel restaurants (Firelake Grill, Hills Pool Deck or Hessa Summer Lounge) during the summer months.
Show valid RL membership card.
Sienna Clubhouse – Business Bay
20% Summer discount for RL members until the 31st August 2024.
Applicable to all a la carte orders excluding any promotions such as Sunset Sips etc.
Show valid RL membership card
New Discounts:
Dreamworks Spa
25 % for RL members on 60 or 90 minute massages. Show valid membership card.
Zen Yoga – Jumeirah Park East Pavilion
Zen yoga 15 % off all packages of 5, 10 or 15 classes – show valid membership card.
Discounts for Food, Restaurants and Hotels are highlighted below:
Radisson Dubai Hotel – Damac Hills
Exclusive 20% discount on room rates at Radisson Dubai, Damac Hills for RL members. Treat yourself or your guests to a luxurious stay at the hotel while enjoying savings on accommodation.
To book rooms go to https://www.radissonhotels.com/en-us/hotels/radisson-dubai-damac-hills. Click on dates and then go to Special Rates Promotional Code and use code ARLG.
Also, RL members receive 15% discount on dining – show membership card.
The Late Breakfast Club at Zala
Bab Al Shams Desert Resort
Indoor and Terrace Brunch with Mediterranean eats. A weekend lunch staple with live entertainment and good vibes, served fresh every Saturday and Sunday from 1 to 4 pm.
15% discount available for Ranches Ladies members – (mention ‘RL’ upon booking)
Packages:
AED 399 soft beverage package
AED 549 house beverage package
AED 175 children from 4-11 years
Drive home safely with Zofeur and use the code BASRIDE for 20% discount on the Zofeur App
For reservations, contact +971 4 809 6194 or +971 4 809 6113
https://www.babalshams.com/dining/zala
HeroGo
Fruit and Vegetable Home delivery
Fight Food waste and save money on your grocery bill
Use code RANCHES to save 25% off your first 3 boxes.
https://www.herogo.ae/join-today
Hamptons Cafe
Arabian Ranches Community Centre
15% off all regular items (does not include packages).
You must show your membership card
https://hamptonsdubai.com
LARTE
20% off total bill
Valid on a la carte items and not special promotions
Studio One Hotel, Ground Floor – Al Qudra Rd – Dubai
+971 4 581 6870
https://www.larte.ae/
Little Neighbourhood Restaurant
Food and Drink
20% food and drink
Shop No 6, Remraam Community Center, Remraam Dubailand – Dubai
Tel: 04 876 9042
http://www.littleneighbourhooddxb.com
PAUL Bakery & Restaurant
15% Discount for dine-in only
Arabian Ranches 2 Souq, Ground Floor
Tel: 04 422 4502
View details here: http://www.zomato.com
Spill the Bean 15% off
Cafe
Shop No.#07, Block, The Sustainable City – Dubai
04 242 8671
https://www.facebook.com/spillthebean/
Xocolatl – Chocolate
15% discount and next day delivery
on a min purchase of 200 dhs online
Xocolatl is a luxury choclatier based in Dubai that specialize in hand-made chocolate in a variety of flavours and tastes.
Website: http://xocolatlme.com/
Xocolatl (@xocolatlme)
Al Hana Center, Ground Floor
Al Jafflia, Mankhool
Tel: 04 398 4622
For any discount related enquiries or suggestions please contact our discounts coordinator, Amanda. Email: discounts.rl@gmail.com
For any enquiries or suggestions please email ranches.ladies@gmail.com
Our website is http://www.arabianranchesladies.com and you can find us on FB and Instagram as Ranches Ladies
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Ranches Ladies 