WAYS TO PREVENT ASTHMA SYPTOMS

If you have asthma, you need to do what you can to reduce your exposure to asthma triggers. Asthma triggers can aggravate your asthma symptoms -- coughing, wheezing, and difficulty catching your breath. While there’s no asthma cure, there are steps you can take to keep your asthma in control and prevent an asthma attack (worsening of asthma symptoms).

Identify Triggers for Asthma Prevention

Certain asthma triggers can set off the cascade of asthma symptoms. Some asthma triggers may include:

• Air pollution
• Allergies
• Cold air
• A cold or flu virus
• Sinusitis
• Smoke
• Fragrances

It’s vital to learn to identify your asthma triggers and take steps to avoid them.
Keep track of your asthma symptoms in an asthma diary for several weeks, detailing all the environmental and emotional factors that are associated with your asthma. When you have an asthma attack, go back to your asthma diary to see which factor, or combination of factors, might have contributed to it. Some common asthma triggers are not always obvious, such as molds and cockroaches. Ask your asthma specialist about allergy skin testing -- or specific IgE testing -- to determine the allergens to which you have become sensitized. You can then take measures to minimize your exposure to those allergens.
If you have exercise-induced asthma or are planning vigorous exercise or exercise in cold, humid, or dry environments, prevent exercise-induced asthma by following your doctor's advice regarding asthma treatment (usually by using an asthma inhaler containing the drug albuterol).

Allergies and Asthma Prevention

If you have allergies and asthma, it’s important to minimize your exposure to allergens (substances to which you are allergic). Allergen exposure can temporarily increase the inflammation of the airways in a person with asthma, making them more susceptible to an asthma attack. Avoiding or minimizing contact with the allergen can help prevent an asthma attack.
Avoid Smoke to Prevent Asthma
Smoke and asthma are a bad mix. Minimize exposure to all sources of smoke, including tobacco, incense, candles, fires, and fireworks. Do not allow smoking in your home or car, and avoid public places that permit smoking. If you smoke cigarettes, get help to quit successfully. Smoking always makes asthma worse.
Avoid Colds to Prevent Asthma
Do what you can to stay well. Avoid close contact with people who have a cold or the flu, because your asthma symptoms may worsen if you catch the infection from them. Wash your hands thoroughly after touching items that may have been handled by others with a respiratory infection.
For more detail, see WebMD’s article Asthma Prevention When You Have Allergies.

Allergy-Proof Your Environment for Asthma Prevention

Whether you’re at home, work, or traveling, there are specific measures you can take to allergy-proof your environment and reduce the risk of having asthma. For example, avoid eating in restaurants that are smoky or allow cigarette smoking. Call ahead when traveling and ask for a smoke-free hotel room. And bring your own bedding and pillows in case the hotel only supplies feather pillows and down comforters, which may harbor dust mites and cause asthma symptoms.

Get a Flu Vaccine for Asthma Prevention

Get a flu shot every year to protect against the flu virus, which almost always makes asthma much worse for days to weeks. People with asthma are more likely to have complications from the flu, such as pneumonia, and are more likely to be hospitalized because of the flu. Also, those over age 19 should get a pneumonia shot (called Pneumovax) once every five to 10 years. People with asthma are about twice as likely as others to get pneumococcal pneumonia, a common type of bacterial pneumonia.

Consider Allergy Shots (Immunotherapy) for Asthma Prevention

If your doctor finds that you have allergies, allergy shots (immunotherapy) may help prevent allergy symptoms and worsening of asthma. With allergy shots, small doses of allergens are injected under your skin on a regular schedule. Over a period of time, your body may become accustomed to the allergen and less responsive to it upon exposure. This can help prevent a worsening of asthma.

source www.webmd.com

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Tips To Make A Good Relationship Great

Do a Google search on how to get your best body and you’ll be inundated with pages of training tips. For those who want to take that same, proactive approach to creating your best relationship, I have your "exercise regimen" below. 

1. Do the things you did the first year you were dating.
As the months and years roll on, we tend to slink into our proverbial sweatpants and get lazy in our relationship. We lose our patience, gentleness, thoughtfulness, understanding and the general effort we once made toward our mate. Think back to the first year of your relationship and write down all the things you used to do for your partner. Now start doing them again. 

2. Ask for what you want.
Over time, we assume that our partner knows us so well that we don’t need to ask for what we want. What happens when we make this assumption? Expectations are set and just as quickly, they get deflated. Those unmet expectations can leave us questioning the viability of our partnership and connection. Keep in mind that “asking for what you want” extends to everything from emotional to sexual wants. 

3. Become an expert on your partner.
Think about who your mate really is and what excites him or her (both physically and emotionally). We can become consumed by what WE THINK he/she wants, as opposed to tuning in to what truly resonates with the other person. Remember that if it’s important to your partner, it doesn’t have to make sense to you. You just have to do it. 

4. Don't ask "how was your day."
At the end of a long day, we tend to mentally check out of our lives and consequently, our relationship. We rely on the standard question, “How was your day?” Generally, that boring question will yield a boring answer such as, “Fine, how was yours?” This does nothing to improve your connection and instead, can actually damage it because you're losing the opportunity to regularly connect in a small way.
Instead, try asking things like, “What made you smile today?” or “What was the most challenging part of your day?” You’ll be amazed at the answers you’ll get, with the added benefit of gaining greater insight into your significant other. 

5. Create a weekly ritual to check in with one another.
It can be short or long but it begins with asking each other what worked and didn’t work about the previous week and what can be done to improve things this coming week. Additionally, use this opportunity to get on the same page with your schedules, plan a date night and talk about what you would like to see happen in the coming days, weeks, and months in your relationship. Without an intentional appointment to do a temperature check, unmet needs and resentments can build. 

6. Keep it sexy.
What might change in your relationship if both you and your partner committed to increasing the behaviors you each find sexy and limiting those that aren’t? Think about this in the broadest form. “Sexy” can certainly refer to bedroom preferences, but it also represents what excites us about our mate in our day-to-day lives. Do you find it sexy if he/she helps with the housework? Do you find it "unsexy" when he/she uses the restroom with the door wide open? Talk about what it specifically means to "keep it sexy" in your relationship. Be amazed, be humored, be inspired! 

7. Get creative about the time you spend together.
Break out of the “dinner and a movie” routine and watch how a little novelty can truly rejuvenate your relationship. On a budget and can’t go big? Jump on the internet to look for “cheap date ideas” and be blown away at the plethora of options. Can’t afford a sitter? Try swapping babysitting time with friends that have kids. It’s free and they will likely be thrilled to take your kids because they will get to take advantage when they drop their kids at your place. 

8. Get it on.
Unless you have committed to an asexual partnership, sex, sexual contact and touching (kissing, holding hands, cuddling etc.) are vital components of a romantic relationship. The frequency is of course, up to you and it's imperative that you discuss your ideas about it in order to prevent resentment. Rare are the moments when both partners are “in the mood” at the exact same second, but that doesn’t mean that you have to decline their advances. Remind yourself that you will almost always “get there” after the first few minutes and that an intimate interaction of any kind builds connection and elevates your mood and health. Bear in mind that you are never required to say “yes.” If you truly don’t feel it, the best thing you can do is to postpone. Just make sure that you initiate or accept within a reasonable amount of time thereafter. 

9. Take a (mental) vacation, everyday.
Life and work distractions can become paramount in our minds and that leaves little time or energy for our partner. Practice the art of “Wearing the Relationship Hat.” This means that (barring any emergencies or deadlines), we are fully present when we're with our mate. We truly hear what they are saying (instead of pretending to listen), we leave our distractions behind and we don’t pick them up again until the sun comes up and we walk out the door.


Sadly, we aren’t born with the innate ability to effectively communicate but it doesn’t mean that we can’t learn. Use the following techniques to better navigate and limit the tension in your relationship: 

10. Take "fight breaks" when you need them.
Before you’ve hit the point of no return and as you see the stress beginning to escalate, one or both of you can call a break so that cooler heads can prevail. The crux of this tool lies in the fact that you must pick a specific time to revisit the conversation (I.e. 10 minutes from now, 2:00pm on Tuesday etc.) so that closure can be achieved. 

11. Dig deep to unearth your true feelings.
In most disagreements, we communicate from the “Top Layer,” which are the obvious emotions such as anger, annoyance and the like. Leading from this place can create confusion, defensiveness and ultimately distract from the real issue. Start communicating from the “Bottom Layer” (i.e. What feelings are really driving your reactions such as disappointment, rejection, loneliness, disrespect etc.).
This type of expression creates an instant sense of empathy because it requires honesty and vulnerability to share from this space. Tension will dissipate and from here, solutions can spring. Just be sure to use kind, non-reactive phrasing when expressing these bottom layer feelings, such as “I felt hurt by…” as a replacement for “You’re such a jerk” etc. 

12. Seek to understand ... not agree.
Easy in concept, difficult in application. Conversations quickly turn to arguments when we're invested in hearing our partner admit that we were right or when we are intent on changing his/her opinion. Choose to approach a conversation as an opportunity to understand your significant other’s perspective as opposed to waiting for them to concede. From this perspective, we have an interesting dialogue and prevent a blow out or lingering frustration. 

13. Make your apology count.
It’s well understood that apologizing is a good thing but it only makes a real impact when you mean it. Saying things like “I’m sorry you feel that way” or “I’m sorry you see it that way” are a waste of time and breath. Even if you don’t agree that your action was wrong, you will never successfully argue a feeling.
Accept that your mate feels hurt and from this place, a real apology can have a significant impact. When you love your partner and hurt them (intentionally or not) you can always legitimately apologize for the pain you caused regardless of your perspective on what you did or didn’t do.
You are now, officially armed with the comprehensive exercise routine to fully reshape your relationship. Trim the fat and build your hottest relationship for life!

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SHOCKING: HAIR TREATMENT THAT WILL AMAZE YOU

Hair can look healthy without visiting high priced salons, paying for expensive treatments and trying many conditioners and shampoos.

A variety of home remedies for healthy hair can be easily found in our kitchens for better results. From beer to bananas, shiny healthy hair is easy with a variety of these home remedies. Let's have a look. 1. Bananas for healthy hair

BANANA AND EGG TREATMENT

Due to high level of potassium found in bananas, they help improve hair health and natural elasticity. Use a fork to mash one banana in a bowl, and then apply the mixture from root to tip. Leave the treatment on for 15 minutes, and then wash with shampoo. This treatment will cure dry and damaged hair.

2. Egg yolk treatment:

 Massaging the yellow portion of the egg on your scalp or a mixture of three egg yolks, 1 tbsp olive oil and three drops of Vitamin E can be a wonderful hair remedy. Leave treatment on hair for 10 minutes and then rinse and shampoo hair. You can repeat the procedure at least once a week to ensure best results. This treatment will soften and condition your hair.

3. Beer treatment

A popular remedy is to rinse your hair with a little beer. Place beer into a spray bottle. Shampoo and lightly towel dry hair. Lightly spray beer into hair.

Believers in this remedy claim that beer has properties that can return the shine to your hair.

4. Hair conditioning with mayonnaise

Apply mayonnaise to wet hair. Leave treatment on hair from 15 minutes to 1 hour.

Rinse well and shampoo. Mayonnaise is an excellent deep conditioner.

5. Oil massage

Massaging warm oil on to the scalp is a very popular medication in India. You can use coconut or olive oil for best results.

Leaving this for an hour and following this procedure with the application of limejuice mixed with some vinegar can help you get rid of dandruff.

6. Olive oil treatment

Apply 4 tbsp of olive oil to hair. Massage oil into scalp and hair. Leave on for 30 minutes and then rinse thoroughly.

For best results, leave olive oil in hair overnight for additional conditioning. Olive oil will strengthen hair and prevent breakage.

7.Mixture of amla powder and lime juice

Mixture of amla powder and lemon juice can be applied to the hair to help it grow stronger and have a fuller appearance.

Combine 1 tbsp. amla powder with the juice of one lemon in a small container and shake to dissolve the powder.

Gently massage the mixture onto the roots of the hair and scalp and leave it on for 20 minutes before rinsing and shampooing.

7. Strawberries for luscious hair

Mash eight strawberries with one tablespoon mayonnaise. Massage into washed hair. Cover with a shower cap, then a warm towel.

Wash out with a shampoo and conditioner combination.

This luscious mix of rich berries will leave your hair both conditioned and with rich gloss.

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10 SIMPLE ALL NATURAL BEAUTY TIPS

The world would have us believe that there are no simple and inexpensive natural beauty tips and tricks. What makes me say that?  Well, did you know that the beauty industry is a nearly $300 BILLION dollar empire? And that the average woman spends about $15,00 on just makeup in her lifetime! (source) And according to a UK survey, women will spend well over a year of their life applying that makeup. (source) Ouch. That, of course, says nothing of the toxic chemicals so commonly found (with almost zero regulation) in beauty products. Yep. Seems like the world is telling us that we need to spend lots of time, lots of money, and risk our health to be beautiful. Don’t believe it. For starters, let’s get real about the idea of beauty. To me it’s about unmasking the real person, not covering it up. And there are lots of simple ways to thank your body, feel more beautiful, and not have to pay an arm and a leg for it. Here are just 10. They are easy. They are all natural. And yet, still luxurious. Enjoy.

1. Banana and Egg Hair Treatment

Looking for a little more shine in your hair? Simply mix one egg and a mashed up banana. Apply it as a thick paste to your hair and leave it on for 10 – 30 minutes. Wash it our doing your usual hair washing ritual (if you usually use a store-bought conditioner you’ll probably only need to condition the ends). And voila! Super simple, and all natural, beauty tip.

2. Moisturizing Nail Treatment

Soak your nails in olive oil for five minutes. And then sit back and admire your pretty hands.

3. Simple Honey Face Mask

Raw honey is naturally anti-bacterial and a super quick way to get soft, beautiful skin. Once a week use a tablespoon or so of raw honey (not the processed stuff parading as honey) and gently warm it by rubbing your fingertips together. Spread on your face. Leave on for 5 – 10 minutes and then use warm water to gently rinse it off and pat dry. Then bask in the glow of your honey-awesomeness. This raw honey is awesome, by the way.

4. Apple Cider Vinegar Clarifying Shampoo

For those who are using commercial shampoos: To help eliminate any build up in your hair, mix ¼ cup organic apple cider vinegar (like this) with 1 cup water. Follow with your usual conditioner.

5. Elbow and Knee Exfoliate and Skin Brightener

Cut an orange in half and rub it on your elbows and knees. Helps soften those rough patches. And it smells good. (Rinse off the sticky mess when you are done.)

6. Gentle Body Scrub

Mix a 2 to 1 ratio of olive oil and sea salt to make a quick and effective body scrub. This helps get rid of dead skin cells creating softer, more glowing skin. And this natural beauty tip is much cheaper that expensive store bought  body scrubs.

7. Easy Deep Conditioning Hair Treatment

Want super soft, hydrated hair? This is one of my favorite all natural beauty tips. Use melted coconut oil as a deep conditioning hair and scalp treatment. Massage coconut oil into your scalp and then work it through your hair. Leave it on for a couple of hours and then wash it out using shampoo (no need to condition unless you have really long hair and then maybe just the ends.) Note: For you no ‘poo-ers keep in mind that coconut oil will saturate your hair with awesome goodness… that can be really hard to get out with just baking soda and *some* natural shampoos. You may want to try just a little coconut oil on a little section of hair and see if you can get it out before you do this. Otherwise you might have really greasy (but soft!) hair for a few washes. NOT that I’m speaking from personal experience of anything (*cough*).

8. Simple Toxic-Free Shaving Cream

Use coconut oil on your legs as a natural replacement for your shaving cream. Talk about a simple, natural beauty tip.

9. All Natural Black Head Removal

Place 4 or 5 drops of raw honey on an open lemon wedge. Then rub the lemon on your face for a minute, emphasizing any trouble areas. Leave the mixture on for 5 minutes and rinse with cold water. (Keep in mind that citrus can make your skin photosensitive so it’s best to do this before bed rather than before going outside).

10. Dry Brushing for Better Skin

Dry brushing is a simple detoxification process for your body. It stimulates a number of organs through a gently massage. It also helps the lymphatic system, eliminates dead skin coatings, strengthens the immune system, can eliminate cellulite, stimulates the hormones, and can help tighten skin through better circulation. Best of all, it’s cheap and easy. Learn more about dry brushing and how to do it here. Here’s a great skin brush to get you started!

Take Care

Remember, the best all natural beauty tips and secrets are not quick fixes. They require good sleep, stress management, proper nutrition, and physical exercise. While all these little “gems” above can provide some oomph to your beauty routine, remember that real beauty is a result of taking care (or “thanking”) your body on a daily basis. And by being you. Because you are beautiful.

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WAYS TO KNOW WHEN A GUY IS NOT INTO YOU

There is nothing more exasperating in the world of dating than a guy who seems really interested, but then also maybe not…but then yes…but no again.

When a guy really likes you, it’s usually pretty obvious. So too when a guy doesn’t like you. The uncertainty usually runs uncontrolled if a guy seems to fall somewhere in between.
He disappears for days at a time and then texts you the sweetest message you’ve ever received. He says he really cares about you, but doesn’t really act like it. And while you’re on this lovy dovy ride, all you want to know is does this guy like me or not! You see, a guy can be somewhat interested, but not into it. Instead of seeing it for what it is, women make up excuses and justifications to rationalize the bad behavior away. They say he’s sending mixed messages or playing games or is afraid of getting hurt....


Ladies,one thing you need to know is that, there are no mixed messages. Either he’s into you or he’s not.
Here are five tell-tale signs that he’s not:

1. He doesn’t ask you about yourself or your life

If a guy shows no interest or excitement over finding out who you are, it’s not a good sign.
When we like someone, we can’t get enough. We want to know every story, every detail. When I was single, my litmus test in determining how much I liked a guy was how much I want to know about him (it was a good test because with my husband, I couldn’t get enough and even after our 7-hour long first date there was so much more I was dying to know!). If after a date I felt satisfied and literally didn’t have any questions I felt were left unanswered, I would move on to the next. So basically the takeaway is if a guy shows no interest in your life, your hobbies, what you enjoy, etc., he’s really just not all that interested in you...

2. He doesn’t reveal things about himself.

On the other side of the coin, if a guy doesn’t tell you anything about himself, it  also means he’s not really feeling it. When we share information about ourselves with someone, we are investing in them. We are inviting them into our world because we see the potential for them to become a part of it. When a guy sees no such potential, he’ll offer up the bare minimum. You’ll get the basics: where he’s from, where he went to school, how he got into such and such line of work….all the things you can just as easily find out on Facebook and twitter
If a guy is into you, he will open up and will peel back that outer layer. He might not necessarily bring out all the skeletons in his closet to play, but he will share information that is more real. There is a big different between knowing about someone and knowing someone.

3. Waits too long to set up the next date

If you go out with a guy and he makes no indication of ever wanting to see you again, or he waits a few days to call (it’s one thing to do this after the first date, quite another to keep doing it after the second, third, or fourth), it means he’s on the fence about you and isn’t really feeling it. Why does he continue asking you out? Probably because he has nothing else on the horizon and… why not? If a guy is into you, he’ll make it known that he wants another date. He might mention other date ideas he has for the two of you (he’ll find a way to slide it in there, like you say you love Indian food and him being like “I know a great Indian restaurant I’ll take you to next time”), or he’ll flat out tell you he wants to see you again. And in between dates he’ll stay in touch, he’ll keep you in the loop, he’ll reach out just to say hi or send you something silly because when you like someone, you think about them a lot, and when you think about them, you want to reach out to them.
If his calls or texts are few and far between, he isn’t interested enough to have anything beyond whatever it is you have right now.

4. He gives you excuses about why he didn’t call

He’s busy, he’s stressed at work, he has a million things going on, blah blah blah. If he’s into you, it doesn’t matter how busy he is, he’ll take 30 of the 86,400 seconds in a day to reach out to you, even if it’s just to send a quick text. A guy pulling out the excuses early on is always a bad omen.  There’s no stability or certainty in the beginning of a relationships. For all he knows you have a line of guys waiting for their shot with you. If he’s into you, he won’t risk some other guy snatching you up while he was “too busy” working on a project.
Another bad sign is if he doesn’t call when he says he will.

If a guy says he’ll call you tomorrow and then doesn’t call until two or three days later, it means you’re just not a priority to him and he’s neither here nor there with the relationship. If you wanna go out with him again, great. If you start dating someone else, whatever. If a guy is into you, he’ll call when he says he will.
Looking back on my own extensive dating history, the guys who called when they said they would were the ones who were serious and very into me. And things never lasted more than three dates with the guys who made me sweat it out. When a guy likes you, he’ll bring his A-game. Men are competitive by nature. No guy is gonna let a girl he likes get snatched up by some other dude.

5. You can’t tell if he’s interested.
I’ve said it before and I’ll say it again, when a guy likes you, it’s obvious…as in no secret codes or hidden clues to uncover. If you have a suspicion that he’s not feeling it, it’s probably because he isn’t (I recommend you read my article on the importance of trusting your gut for more on this). What women call “mixed messages” is actually one very clear message: he doesn’t want to be with you. He may want to hang out with you, he may want to hook up with you, but that is not the same as being with you.
I know this one is the hardest to digest and you’ll probably fight it with all your might and think that your own insecurities are the reason you suspect he’s not interested….and not the fact that he might actually not be interested.
If a guy wants you, you’ll know it. He won’t make it a mystery, he won’t try to confuse you. In fact, he’ll do the opposite, he’ll make it clear as day that he’s interested so as not to risk losing you.

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WAYS TO LIVE FREELY

Living free means not worrying about any thing, its just like having a inner peace. It’s easier said than done because though, our emotions play a major part in our outlook on life plus our actions. However, freedom is a state of mind that ultimately guides our actions. 

Here are six things you must stop doing in order to be free to live the life you’ve always wanted.

1. Caring what other people think

I used to hold onto the notion that if more people liked me, I would feel better about myself. That led me to do more people pleasing than actually being happy with who I was. What I soon began to realize was that no matter what people thought of me, I was still blessed to be alive. Do what’s best for you. Everyone is different so find out what suits you. 
Always remember, what floats someone else’s ship may sink yours.

2. Staying overly loyal

We’ve all had negative relationships and situations that we’ve stayed around too long because we feel we owe something. When that happens, you end up locking yourself down to people and situations you don’t find favorable. They limit you from your growth and eat away at your confidence. Your loyalties should lie in the people and places that force you to grow and make you want to be a better person. Not in the areas that do the opposite.

3. Looking for a quick fix by chasing the fastest dollar

Some of the wealthiest people in the world are the unhappiest. Chasing money won’t make you happy. Life is a journey and it’s important that you find beauty in every part of it. Chase your passions because if not, then what are you truly living for? Living freely is about being realistic with expectations and accepting the fact that you’re human and you will make mistakes. Nothing worth having comes overnight so a life worth living will take some work.

4. Waiting for the perfect moment

There is never a perfect time to do a great thing. Don’t wait for an opportunity. Make the opportunity. I get inspiration from seeing musical artists get their first big radio hit. Everyone goes crazy because it seems like the artist just hopped in a studio, made one song, got lucky and made it big. In reality, that first big radio hit was the culmination of previous other hits that went unnoticed. Your big moment comes when you start piecing little moments together. Consistency is key so if you aren’t doing sh*t then don’t expect anything in return. Get out there and make it happen because you only have one life to live.

5. Being indecisive

Pick something and do it. Simple as that. Nothing is worse than an indecisive person because they take two steps to the left, then two steps to the right and end up back at square one. Being indecisive kills progress. Make a decision and stick with it no matter what the consequences are.

6. Comparing yourself to others

We have all done this one time or another. You are who God made you and you have the ability to change and mold yourself into whoever you want to be. However, do so with the mindset that you are doing it for you and not trying to be someone else. If you try to be someone else you will always be second best. Focus on yourself and you will always win.

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10 ways to make your girlfriend happy

Are you in a relationship and you want to make it work!  it's worth putting some thought into the steps you could take to make life smoother for you and your partner. Here are the top 10 things you can work on to make your girlfriend happy:



1. Listen to her
It's become a familiar cliche: Men don't listen, and there's not much that can be done about it. For 2016, why not give up the lazy stereotypes by practicing active listening. It's not particularly difficult: You ask her how she is or whether everything's OK, and then sit there with open ears while she answers you. Resist the impulse to try to immediately fix everything: Sometimes she just wants to be heard, and the simple act of listening and reassuring her that you care is enough.

2. Buy Her Thoughtful Gifts

If you trot out a variation on the same theme year after year, or worse, have resorted to getting your girlfriend gift certificates every birthday and Christmas, it might be time to pull your socks up in the gift department. In the weeks leading up to the event, pay attention to clues she may be giving you about things she’d love to receive, or try soliciting help from her friends, who might be able to offer a fresh perspective. Also, checking her Pinterest or Amazon Wishlist will almost certainly help you find a tailored and appreciated gift.

3. Make An Effort With Her Friends

The longer you've been with your girlfriend, the more important it is to make sure you're gelling with the other people in her life. You don't need to adopt her group of friends wholesale, but if you have petty grievances with any of her close friends, why not resolve to get over your differences. Doing so is bound to make life easier for your girlfriend, and it has the bonus effect of reducing the level of animosity in your life.

4. Show An Interest In Her Interests

If your girlfriend has a hobby or passion that you've always effectively ignored, boost her esteem by showing some interest in it. You don't necessarily have to take part yourself, but showing up to watch some of her soccer games or providing positive feedback about her blog will make her feel valued. Mutual respect is the glue of successful relationships, so if you've been acting as though her interests are trivial or incidental, it's time to start showing them some enthusiasm.

5. Take Your Grooming Up A Notch

Women show an overwhelming preference for men who are. Make sure that your facial hair is tidy (or completely absent) and that your nails are clipped and clean, and why not consider adopting a

6. Do Your Share Of The Housework

If you live with your girlfriend, it's important to make sure that you're doing your part to help keep your surroundings clean and liveable. Despite a general move towards gender egalitarianism within our society, research shows that women are still shouldering an unfair burden when it comes to housework. Some of the disparity can be put down to sexist ideas about who should be doing the housework, but there's also some research that suggests that&men are simply slower to notice when things need tidying, which means that they tend to have a higher mess threshold than women. This dynamic can leave your partner feeling taken for granted, so try to take a proactive approach to cleaning to counter it, or simply ask more often whether there's anything you could do to help around the house.

7. Make Good Use Of Your Time Together

Once you're in a relationship it's easy to fall into a comfortable Netflix-and-takeout routine. It's fine to spend the odd weekend chilling entirely at home, but if it's a constant fixture you should aim to make better use of your precious free time together. There are bound to be restaurants, parks, cafes, clubs, bookstores, boutiques and markets you haven't yet visited in and around your city, so make an effort to start exploring them together in 2016.

8. Plan A Trip Together

There are very few people who don't appreciate a break from work and some time in the sunshine, and your girlfriend is probably no exception. Whether you can afford to take a whole week off work or just a long weekend, planning a getaway together will perk up your relationship without fail. Planning a holiday is often every bit as fun as the main event, so start sending each other screenshots of Jamaican beaches and discount airfares.

9. Change Up Your Bedroom Routine

If you've noticed your girlfriend’s enthusiasm for sex has recently waned, you might need to vary your usual routine. When it becomes clear that something needs to change, men often make the mistake of assuming that everything needs to be done harder, faster and for longer.Women often hate this. The key to pleasing your girlfriend is usually less about introducing wild new positions and props, and more to do with clear communication and a genuine interest in her pleasure. If you'd like a better sex life in 2016, ask her what she’d like you to do more of, and if you're game, start following through.

10. Consider The Level Of Commitment

You're reading an article on how to make your girlfriend happier, so it's clear that you value her and the relationship you have together. Assuming she feels the same, the ultimate way to make her smile might be to ramp up your level of commitment. Depending on how long you've been together, this could take many forms: It could mean buying a car or pet together, moving in with each other, or, if the time is right, perhaps even pop rhe question

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EFFECTS OF COSMETICS ON YOUR SKIN

Cosmetic makes girls look tush and beautiful and attractive and we love them, 
But Wait a oh, have you ever thought of the possible harm it can cause the skin when used daily?
Do you know that this cosmetics have harmful chemicals like sodium sulphates,
phthalates , parabens , triclosan and
various reactive acids  in them that can deprave your skin and cause Cancer????

It is said through the ages, too much of everything is bad... There is a good and bad side to every thing.. While It's almost impossible to do without makeup for ladies, because there is so much dependence on them...
so ill just run us through some negative effect of daily cosmetic on the skin.

Cosmetics may cause the following effects on you skin......

1. Skin irritation :
Especially for those who have sensitive skin, itching, lead patches, pimples, scary acne outbreak, skin discoluration and clog pores on your facial skin are caused by oil based foundation, bronzer and blushes...  This cosmetic make you look youthful but the later effect is bad...

2. High Cancer risk:
Experts have said that comestics is also a major cause of Cancer due to the chemical used in production and preserving them. So It's high time to slow down on the cosmetics cos It's a deadly.

3. Headache:
Just because you apply so much layers of beauty product on your face, it causes migrain, and other reactions, this is a proven research by scientist....

There are Alternative natural beauty product to look out for, which is less harmful to the skin, and you can still maintain your glam.
I'll advice you to research and read more about your Cosmetics and the good and bad role they play on the skin...

Credit: explicit info

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Live your dreams now! (Video)

I ask you, will your last word be if i, wake up, hey you wake up, you don't wanna get hold and your last words wil be if i.
Get up and live. Martin luther never had a dream, he is living the dream, so get up and live your dreams, don't let doubt wey you down. watch this video by prince ea

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Courage in the face of fear (video)

Is there something there within you that you need to get out to the world, is there something within you that could change were you are now!
Can i say, if you are not doing good now, you owe it to yourself and also if you are doing great you also owe it to yourself.
Watch this video

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Live free

Each and everyday we as human live a life we never expected. We see both the bad and the good bit atimes we choose to ignore things that are relevant to us.
Watch this video and see what am talking about.

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18 foods that are good for your heart

Even though the death toll caused by
heart diseases has fallen over the years, it is still the #1 diseases that causes millions of deaths in over. Do not be afraid, because there are countless ways to prevent heart attacks and strokes, and keep your heart revitalized and healthy. All it takes is mindful eating and a healthy, wholesome diet.
Eating healthy, living wholesomely and working out regularly is all you need to do to keep your heart healthy and reduce your risk for contracting heart diseases.
Here are 18 foods that you must add to your diet to keep your heart healthy and strong.

1. Pomegranate
Pomegranates are rich in antioxidants, anthocyanin that prevents your arteries from hardening, and polyphenols that are extremely healthy for the heart. A recent study revealed that pomegranate juice, when consumed daily, can improve your blood flow and fortify your heart. However, if you don’t like pomegranates or seek to add more variety in your diet, you can also pick out apples as they are also very heart-friendly.

2. Coffee
Here’s a happy news for coffee lovers, it actually helps you strength your heart and keep it healthy. A study revealed that two cups of coffee everyday can reduce the risk of heart strokes and cardiovascular ailments by 30%. And another study proved that those who consume more than six cups of coffee reduce their risk of dying due to heart disease by 15%. We’re not entirely sure why coffee is so beneficial, but for those of us who simply can’t function without it, this is great new, isn’t it?

3. Oatmeal
Oatmeal clears up your digestive tracts, soak in all the cholesterol and prevent it from entering your bloodstream. It is packed with soluble fiber that works wonders at reducing cholesterol levels and eliminates your risk of contracting heart diseases.
However, be sure to avoid instant oatmeal as it is filled with added sugars. Instead, bring home a box of old fashioned oats and enjoy them for a hearty and healthy breakfast every morning. You can also eat whole grain bread, grits and pasta.

4. Tomatoes
Tomatoes are packed with potassium, which is extremely healthy for the heart, along with being extremely rich in lycopene, an antioxidant and carotenoid that expands your blood vessels, eliminates bad cholesterol and reduces your risk for contracting heart diseases.
The best part is, tomatoes really fill you up and they are extremely low in sugars and calories. They can be added to your meals in more delicious ways than one, and they nourish your body thoroughly.

5. Green Tea
Green tea is extremely popular amongst Asians, and it is the primary reason why they’re so fit and lean. Its popularity is also rising in the West and medical researchers are beginning to understand its countless benefits.
Green is rich in antioxidants called catechins, which keep your heart healthy and reduce the risk of death by heart stroke or attack. A recent study revealed that individuals who consume four or more cups of green tea every day tend to lower their risk for heart strokes and cardiovascular ailments by 20%. Avid green tea drinkers enjoy countless health benefits, along with maintaining their desired weight.

6. Olive Oil
Olives are an excellent source of good and healthy fats, and olive oil is rich in monounsaturated fats, which curb blood sugar and cholesterol levels.
A recent study that reviewed the Mediterranean eating habits, which consist of lots of veggies, olive oil, fruits, nuts and grains, and they revealed that 4 tbsp. of olive oil a day reduces the risk of dying due to heart diseases or strokes by 30%. And the best part is, olives have a lovely taste, and they are best ingredient to add to salads, sandwiches and burgers.

7. Soy
Soy products are rich in massive amounts of polyunsaturated fats, which can work wonders to your health and vitality. Products such as tofu and soy milk are devoid of cholesterol and unhealthy fats, and they enrich your diet with huge amounts of protein, vitamins, minerals and fiber.
Soy products help reduce and regulate blood pressure levels, along with reducing the LDL or bad cholesterol levels in your body.

8. Green Veggies
Green vegetables such as Broccoli, spinach and kale strengthen and fortify your heart. They are rich in antioxidants called carotenoids, which rid your body of all toxins and harmful compounds.
Vegetables are always good for health, and the best part is, they are rich in vitamins, minerals and fibers. Kale also has a strong profile of omega-3 fatty acids. So, be sure to add more green veggies to your plate, at least a quarter of your plate should be laden with them.

9. Salmon
Fatty fish such as salmon, mackerel and sardines are the healthiest foods for your heart, they are packed with massive quantities of omega-3 fatty acids. Research reveals that salmon and other fatty fish helps reduce the risk of arrhythmia, which is basically an irregular heartbeat, along with lowering the risk of plaque building up in your arteries, also known as atherosclerosis.
You must eat fatty fish at least thrice a week because it also lowers the risk for triglycerides. And if you’re not a big fan of fish, you can always consume omega-3 fatty acids in supplements and capsules.

10. Legumes
Legumes such as peas, lentils and beans are rich in protein and contain lots of healthy fats. These plants help lower and regulate blood sugar levels in diabetic patients, along with reducing the risk of heart disease and its symptoms.
A recent study revealed that individuals who eat legumes four times every week have a 22% lesser risk of contracting heart ailments as opposed to those who ate it once or twice a month.

11. Dark Chocolate
Dark chocolate is rich in polyphenols, which are flavonoids that help control and reduce clotting, blood pressure levels and inflammation within your body. Chocolates that contain around 60% cocoa are healthy for your heart, and there are countless studies to validate this claim.
A study revealed that eating small portions of dark chocolate everyday can reduce heart strokes and attacks, even amongst individuals who are at high risk to contract cardiovascular ailments. However, candy bars and milk chocolates are not heart-healthy, so be sure to avoid those.

12. Nuts
Nuts such as walnuts, peanuts, almonds, macadamia nuts and pistachio are rich in Vitamin E, which helps reduces bad cholesterol levels and keeps you healthy. Even though some people avoid nuts because they believe they are packed with fats, the truth is that nuts help people lose weight by filling them up and reducing untimely pangs of hunger.
Also, some nuts, such as walnuts, are packed with omega-3 fatty acids that reduce the risk for heart disease, and keep you lean and fit. However, be sure to avoid nuts that are coated in lots of added salt.

13. Citrus Fruits
Citric fruits such as oranges and grapefruits are rich in flavonoids, and women who eat lots of these citrus treats lower their risk of ischemic stroke by 19%.
Citrus fruits are also packed with vitamin C, which works wonders to lower the risk for heart diseases. However, grapefruit products can interfere with the effectiveness of statins, which are medicines that lower cholesterol. Also, avoid citrus juices because they are packed with added sugars.

14. Flax Seeds
Flax seeds are extremely popular amongst health nuts, because these seeds are packed with omega-3 fatty acids, which are extremely beneficial and healthy for your heart. They are also rich in fiber, which makes them even healthier for lowering cholesterol levels and keeping you fit.
You can eat flax seeds in countless ways, for instance, pair them up with oatmeal, blueberries, other fruits and soy milk to make a delicious smoothie, or just toss them into a salad.

15. Berries
Berries are packed with anthocyanin, and rich with antioxidants called flavonoids, which help dilate blood vessels and lower blood pressure levels. Blueberries, cranberries and strawberries are extremely good for health, and they enrich your body with healthy fats.
A recent study just revealed that women who consumed more than three servings of strawberries and blueberries every week tended to have a 32% lesser risk for heart disease.

16. Potatoes
Even though popular belief is that potatoes are filled with bad starch, which can be harmful for the heart. But the truth is that potatoes are not junk food and they do not contain any refined carbs, in fact, they are actually very beneficial for the heart, as long as you don’t deep fry them.
Potatoes are rich in fiber and potassium, which helps reduce the risk of heart disease, along with lowering your blood pressure levels and countless other health benefits.

17. Avocado
Avocados are rich in antioxidants, potassium and monounsaturated fats, which work to lower the risk of heart disease, along with your cholesterol levels. They also have remarkable weight loss benefits, and they enrich your heart and body with healthy fats.
You can always eat them fresh and raw, add them to a salad, or pair them with tomatoes and other veggies.

18. Red Wine
Red wine is rich in a polyphenol called resveratrol, which is beneficial for health when consumed in moderation. In fact, moderate quantities of any alcohol, be it whiskey or brandy, are considered beneficial in curbing and lowering the risk of heart disease.
However, more than two drinks every day can increase this risk. Even coffee works the same way, however, this should not be a pretext to start stocking up on liquor because there are several other non-alcoholic sources, for instance grapes and organic peanut butter.

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For men only: 5 ways to know she wants sex

As a man you have to understand every signal a woman when she needs you.ouple cuddling

Men are known to be quite direct and open about their feelings when it comes to sex, but the same cannot be said about women who would rather give subtle hints.

If you don't take time to learn the signals a woman gives when she's in the mood to get down, you might end up missing some cool opportunities for great sex.

So how do you know when the green light is on? Here are 5 easy ways to know she wants sex:

She dresses sexy/wear makeup: If you notice that your girlfriend or wife is suddenly putting in the effort to look much more sexy than she usually does, chances are that there is a reason behind it. This is her way of trying to arouse your desire, in order to get the sexual satisfaction that she wants. Then again, if she puts in hours of effort to look good for you and it appears you don't notice, she will become very pissed at you. The next time she puts in a lot of effort to look good for you, make sure that you tell her, and don't forget to make a move for sex later in the night.

She "accidentally" reveals some skin: Have you ever been in the room with your girlfriend when she was changing her clothes, and she seemed to linger in her panties for just a moment too long? If so, she was probably inviting you to initiate sex with her. The key with this move is to spontaneously take advantage of the moment. Just throw her on the bed, start giving her foreplay, and have sex with her right there. Trust me, she's going to love you for realizing how badly she wanted sex.

  She "accidentally" rubs against you: This is another subtle way a woman will try to arouse your desire, by "accidentally" rubbing against you. This signal may be a little difficult to pick up if you're not attuned to it. However, once you recognize it, a lot more opportunities for great sex will come your way. Look for subtle signals like this your girlfriend might be sending out, and be ready to take advantage of them.

  She becomes unusually responsive when you first touch her: Have you ever found yourself in a scenario where you started kissing your girlfriend, and she gave a little moan and started rubbing your body a little? If so, she probably wanted sex. Again, the difference here can be very subtle and easy to miss if you're not looking for it. What you should watch out for is any small noises or sexual movements which she normally would not make when you first touch her or kiss her. Some women will also look at you with that "take me" sexual eye contact to let you know.

She's especially excited or irritable: This is the most difficult one to figure out, since it's so counter-intuitive. Sometimes, your girlfriend would seem irritated or full of manic energy for no reason, and if you're not attentive enough, you might just assume she doesn't want sex. Wrong. Think about how you feel when you're really horny, but can't have sex … don't you get irritated about little things which normally wouldn't bother you? Women go through same thing, only more intensely. Recognizing that this type of behaviour is usually caused by repressed sexual desire is a huge breakthrough for a lot of guys. Instead of yelling or arguing with her (which would just piss her off and make her more sexually frustrated), just eliminate the real source of her frustration by initiating sex. It would make her much happier, and also lead some great sex in the process.

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