How to Make Yourself Relax

1. Don't try any of that lotion or cream that's supposed to make you relax! You want to be natural with this.
2. Pause what you are doing and take a few deep breaths.
3. Slack in your computer chair for a while.
4.  If that doesn't work, get out and get some fresh air! Almost nothing can be more relaxing.
5. If that still doesn't work, get a hot drink, find your favorite book, and curl up in your good chair.
6. After a few chapters, you'll most likely be relaxed, but if not, write some articles on wikiHow. It'll get you relaxed, and help wikiHow. (www.wikihow.com)

Jogging Your Way to a Healthy Body by Gillian Markson

Jogging can be done almost anytime and anywhere. It is great for the mind, body and spirit, and is a fantastic way to lose weight. In fact, jogging helps the human body burn more calories than almost any other cardiovascular exercise. It has several other advantages as well.
Because jogging is such a great cardiovascular exercise, there is no question that it strengthens your heart. With a regular routine, jogging helps reduce the risk of heart attack and heart disease. It also helps to lower your blood pressure.

Not only does jogging strengthen your heart, it also improves your muscle tone and increases your overall strength. This aspect of jogging helps people avoid osteoporosis because it prevents muscle and bone loss. Jogging also builds strong muscle around the joints, and increases stability and flexibility, which is a huge benefit to those with arthritis. Jogging does more than improve your body. It also improves your mind and spirit, which, too, are important to your overall health. Stress can cause people to eat more-especially more unhealthy foods. Emotional eating is a big factor in weight gain. Often, people go for a jog to clear their head or to think. Jogging also leads to less tension, depression and fatigue. Now that you realize the wonderful rewards jogging has on every aspect of your being, there are other things to know. As always, what you eat is important too. You should never jog so that you can eat more. Instead, you should eat to jog. Your body needs energy and fuel to jog. Even if you want to lose weight, you should still eat about 2,000 calories per day.
That stated, as a jogger, your body needs foods that energize you. Carbohydrates provide energy. Rather than eat several carbohydrates at once, however, you should eat a small amount at various times throughout the day, especially before you go jogging. Healthy carbohydrates, like those found in fruits and vegetables, should make up at least half of your daily intake. Joggers should also eat a lot of protein. Protein builds muscles and tendons. It also repairs broken down muscles and helps regulate hormones. To get enough protein each day, a jogger should eat lean meat (approximately 5 ounces), soy (about 2-3 servings) and dairy products (3 servings) that are low in fat. Joggers do, however, need a certain amount of good fat in their diets. While you should consume low fat dairy products, your overall diet should not be low in fat. Foods high in fat help your body feel full. Therefore, it is important to eat a diet high in monounsaturated and polyunsaturated fats.
With all the benefits it has to offer, jogging is a great-and quick-way to lose weight. It is also a sure way to improve your health overall. So don't be left in the dust. Grab your jogging shoes and get your jog on!
(http://fitness.families.com/blog/jogging-your-way-to-a-healthy-body#)

The Top 10 Steps to Becoming a Millionaire

There is perhaps no more important decision than to take charge of your own financial future. We live in a world of opportunity, and yet most Americans are buried in credit card and other debt. We are surrounded by people who are getting rich, but most of us are running in place. If you can read this, you are literate, have a computer, you are part of the "wired generation". You can become as financially independent as you wish to be. Here are the Top 10 keys to your financial success:

1. Decide to be financially successful.   This is different than wishing, hoping, wanting or even desiring to be rich.   Make a commitment that this is going to happen!  Financial independence is not an accident or matter of luck, and it usually requires some inconvenience.  Have you decided to achieve this goal?
   
   
2. Understand how money works.   Most of never studied finance or investing in school.  Most of were never even taught to balance a checkbook!  To master anything, you have to understand it.   Read.  Study what successful people do.  Take classes.
   
   
3. Master your relationship with money.   Some of us spend for excitement, to show off, to prove we can.  Some of us are addicted to spending, and some of us are just careless about it.  Whatever your relationship with money, understand it and develop a relationship of respect, appreciation and gratitude.  Use your money, rather than allowing it to run your life.
   
   
4. Set specific goals.  They should be challenging, but not unbelievable, just out of reach but not out of sight.   Challenge yourself to be out of debt by a specific date.  Make a commitment to saving an exact amount each month.
   
   
5. Develop a budget.  A budget is a set of dreams and aspirations.  It's how you really, really want to use money to benefit your family and run your life.  Budget to buy the things you really want, and to eliminate the "impulses", the toys that waste too much of our income.  A budget is a map to your destination.  Have one and use it!
   
   
6. Reduce spending.  Yes, this comes after making a budget, because when you begin getting control of your money (rather than the other way around) you have powerful new reasons to reduce expenses.  Most self-made millionaires live far below their means!  You should to.
   
   
7. Begin investing.  Most of us spend or speculate.  Both are roads to disaster!  Invest in things you understand.  Invest cautiously, wisely, and regularly.  The objective is not to "make a killing", but to get rich over time.  Know and obey the distinction between gambling, and putting your money to work for you.
   
   
8. Increase assets.  Most people try to increase their income, and that's a mistake.  Making more money means paying more taxes.  It takes time and hard work.  And, when wealth arrives in the form of cash, it's easier to spend.  Millionaires buy stocks and buildings, they invest in assets that will make them rich – and that are hard to spend on a whim!
   
   
9. Reduce taxes.  Most Americans pay more in taxes than for food, clothing and shelter combined!  It is your largest expense!  The poor and middle class don't realize how much they pay because it's deducted from their pay check.  The wealthy know there are legal and appropriate ways to shelter income, to invest in socially-responsible ways, and that the tax code encourages this.  Learn the tax laws and use them for your benefit!  (Yes, it's the most boring reading you'll ever do, and worth it!)
   
   
10. Use your wealth wisely.  Someone once said, "The reason most of us aren't rich is that we'd spend it all on ourselves."  Give.  Share.  Help others.  When you use money to make a difference, to have a positive impact, you get the chance to do more.  Being greedy and selfish will not draw money to you.  Investing in your community, will!

To begin your education about money and becoming a millionaire, I highly recommend several books on the subject.  Two of the best are: "The Millionaire Next Door" by Thomas Stanley and William Danko, and "Rich Dad, Poor Dad" by Robert Kiyosaki and Sharon Lechter.  (http://www.philiphumbert.com/Articles/10Millionaire.html)

Relaxation Techniques for Stress Relief : Finding the Relaxation Exercises That Work for You

For many of us, relaxation means zoning out in front of the TV at the end of a stressful day. But this does little to reduce the damaging effects of stress. To effectively combat stress, we need to activate the body's natural relaxation response. You can do this by practicing relaxation techniques such as deep breathing, meditation, rhythmic exercise, and yoga. Fitting these activities into your life can help reduce everyday stress and boost your energy and mood.

The relaxation response: bringing your nervous system back into balance

Stress is necessary for life. You need stress for creativity, learning, and your very survival. Stress is only harmful when it becomes overwhelming and interrupts the healthy state of equilibrium that your nervous system needs to remain in balance. Unfortunately, overwhelming stress has become an increasingly common characteristic of contemporary life. When stressors throw your nervous system out of balance, relaxation techniques can bring it back into a balanced state by producing the relaxation response, a state of deep calmness that is the polar opposite of the stress response.
When stress overwhelms your nervous system your body is flooded with chemicals that prepare you for “fight or flight”. While the stress response can be lifesaving in emergency situations where you need to act quickly, it wears your body down when constantly activated by the stresses of everyday life. The relaxation response puts the brakes on this heightened state of readiness and brings your body and mind back into a state of equilibrium.

Producing the relaxation response

A variety of different relaxation techniques can help you bring your nervous system back into balance by producing the relaxation response. The relaxation response is not lying on the couch or sleeping but a mentally active process that leaves the body relaxed, calm, and focused. 

Learning the basics of these relaxation techniques isn’t difficult, but it does take practice. Most stress experts recommend setting aside at least 10 to 20 minutes a day for your relaxation practice. If you’d like to get even more stress relief, aim for 30 minutes to an hour. If that sounds like a daunting commitment, remember that many of these techniques can be incorporated into your existing daily schedule—practiced at your desk over lunch or on the bus during your morning commute.

Finding the relaxation technique that’s best for you

There is no single relaxation technique that is best for everyone. When choosing a relaxation technique, consider your specific needs, preferences, fitness level, and the way you tend to react to stress. The right relaxation technique is the one that resonates with you, fits your lifestyle, and is able to focus your mind and interrupt your everyday thoughts in order to elicit the relaxation response. In many cases, you may find that alternating or combining different techniques will keep you motivated and provide you with the best results.

Do you need alone time or social stimulation?

If you crave solitude, solo relaxation techniques such as meditation or progressive muscle relaxation will give you the space to quiet your mind and recharge your batteries. If you crave social interaction, a class setting will give you the stimulation and support you’re looking for. Practicing with others may also help you stay motivated.

Relaxation technique 1: Breathing meditation for stress relief

With its focus on full, cleansing breaths, deep breathing is a simple, yet powerful, relaxation technique. It’s easy to learn, can be practiced almost anywhere, and provides a quick way to get your stress levels in check. Deep breathing is the cornerstone of many other relaxation practices, too, and can be combined with other relaxing elements such as aromatherapy and music. All you really need is a few minutes and a place to stretch out.

Practicing deep breathing meditation

The key to deep breathing is to breathe deeply from the abdomen, getting as much fresh air as possible in your lungs. When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen. The more oxygen you get, the less tense, short of breath, and anxious you feel.

• Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.
• Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
• Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
• Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale. 

If you find it difficult breathing from your abdomen while sitting up, try lying on the floor. Put a small book on your stomach, and try to breathe so that the book rises as you inhale and falls as you exhale. 

Relaxation technique 2: Progressive muscle relaxation for stress relief

Progressive muscle relaxation involves a two-step process in which you systematically tense and relax different muscle groups in the body.
With regular practice, progressive muscle relaxation gives you an intimate familiarity with what tension—as well as complete relaxation—feels like in different parts of the body. This awareness helps you spot and counteract the first signs of the muscular tension that accompanies stress. And as your body relaxes, so will your mind. You can combine deep breathing with progressive muscle relaxation for an additional level of stress relief.

Practicing progressive muscle relaxation

Before practicing Progressive Muscle Relaxation, consult with your doctor if you have a history of muscle spasms, back problems, or other serious injuries that may be aggravated by tensing muscles.
Most progressive muscle relaxation practitioners start at the feet and work their way up to the face. For a sequence of muscle groups to follow, see the box below.

• Loosen your clothing, take off your shoes, and get comfortable.
• Take a few minutes to relax, breathing in and out in slow, deep breaths.
• When you’re relaxed and ready to start, shift your attention to your right foot. Take a moment to focus on the way it feels.
• Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count of 10.
• Relax your right foot. Focus on the tension flowing away and the way your foot feels as it becomes limp and loose.
• Stay in this relaxed state for a moment, breathing deeply and slowly.
• When you’re ready, shift your attention to your left foot. Follow the same sequence of muscle tension and release.
• Move slowly up through your body, contracting and relaxing the muscle groups as you go.
• It may take some practice at first, but try not to tense muscles other than those intended. 

Relaxation technique 3: Body scan meditation for stress relief

A body scan is similar to progressive muscle relaxation except, instead of tensing and relaxing muscles, you simply focus on the sensations in each part of your body.

Practicing body scan meditation

• Lie on your back, legs uncrossed, arms relaxed at your sides, eyes open or closed. Focus on your breathing , allowing your stomach to rise as you inhale and fall as you exhale. Breathe deeply for about two minutes, until you start to feel comfortable and relaxed.
• Turn your focus to the toes of your right foot. Notice any sensations you feel while continuing to also focus on your breathing. Imagine each deep breath flowing to your toes. Remain focused on this area for one to two minutes.
• Move your focus to the sole of your right foot. Tune in to any sensations you feel in that part of your body and imagine each breath flowing from the sole of your foot. After one or two minutes, move your focus to your right ankle and repeat. Move to your calf, knee, thigh, hip, and then repeat the sequence for your left leg. From there, move up the torso, through the lower back and abdomen, the upper back and chest, and the shoulders. Pay close attention to any area of the body that causes you pain or discomfort.
• Move your focus to the fingers on your right hand and then move up to the wrist,  forearm, elbow, upper arm, and shoulder. Repeat for your left arm. Then move through the neck and throat, and finally all the regions of your face, the back of the head, and the top of the head. Pay close attention to your jaw, chin, lips, tongue, nose, cheeks, eyes, forehead, temples and scalp. When you reach the very top of your head, let your breath reach out beyond your body and imagine yourself hovering above yourself. 
• After completing the body scan, relax for a while in silence and stillness, noting how your body feels. Then open your eyes slowly. Take a moment to stretch, if necessary.

Relaxation technique 4: Mindfulness for stress relief

Mindfulness is the ability to remain aware of how you’re feeling right now, your “moment-to-moment” experience—both internal and external. Thinking about the past—blaming and judging yourself—or worrying about the future can often lead to a degree of stress that is overwhelming. But by staying calm and focused in the present moment, you can bring your nervous system back into balance. Mindfulness can be applied to activities such as walking, exercising, eating, or meditation.
Meditations that cultivate mindfulness have long been used to reduce overwhelming stress. Some of these meditations bring you into the present by focusing your attention on a single repetitive action, such as your breathing, a few repeated words, or flickering light from a candle. Other forms of mindfulness meditation encourage you to follow and then release internal thoughts or sensations.

Practicing mindfulness meditation

Key points in mindfulness mediation are:

• A quiet environment. Choose a secluded place in your home, office, garden, place of worship, or in the great outdoors where you can relax without distractions or interruptions.
• A comfortable position. Get comfortable, but avoid lying down as this may lead to you falling asleep. Sit up with your spine straight, either in a chair or on the floor. You can also try a cross-legged or lotus position.
• A point of focus. This point can be internal – a feeling or imaginary scene – or something external - a flame or meaningful word or phrase that you repeat it throughout your session. You may meditate with eyes open or closed. Also choose to focus on an object in your surroundings to enhance your concentration, or alternately, you can close your eyes.
• An observant, noncritical attitude. Don’t worry about distracting thoughts that go through your mind or about how well you’re doing. If thoughts intrude during your relaxation session, don’t fight them. Instead, gently turn your attention back to your point of focus. 

Relaxation technique 5: Visualization meditation for stress relief

Visualization, or guided imagery, is a variation on traditional meditation that requires you to employ not only your visual sense, but also your sense of taste, touch, smell, and sound. When used as a relaxation technique, visualization involves imagining a scene in which you feel at peace, free to let go of all tension and anxiety.
Choose whatever setting is most calming to you, whether it’s a tropical beach, a favorite childhood spot, or a quiet wooded glen. You can do this visualization exercise on your own in silence, while listening to soothing music, or with a therapist (or an audio recording of a therapist) guiding you through the imagery. To help you employ your sense of hearing you can use a sound machine or download sounds that match your chosen setting—the sound of ocean waves if you’ve chosen a beach, for example.

Practicing visualization

Find a quiet, relaxed place. Beginners sometimes fall asleep during a visualization meditation, so you might try sitting up or standing.
Close your eyes and let your worries drift away. Imagine your restful place. Picture it as vividly as you can—everything you can see, hear, smell, and feel. Visualization works best if you incorporate as many sensory details as possible, using at least three of your senses. When visualizing, choose imagery that appeals to you; don’t select images because someone else suggests them, or because you think they should be appealing. Let your own images come up and work for you.
If you are thinking about a dock on a quiet lake, for example:

• Walk slowly around the dock and notice the colors and textures around you.
• Spend some time exploring each of your senses.
• See the sun setting over the water.
• Hear the birds singing.
• Smell the pine trees.
• Feel the cool water on your bare feet.
• Taste the fresh, clean air.

Enjoy the feeling of deep relaxation that envelopes you as you slowly explore your restful place. When you are ready, gently open your eyes and come back to the present.
Don't worry if you sometimes zone out or lose track of where you are during a guided imagery session.  This is normal. You may also experience feelings of stiffness or heaviness in your limbs, minor, involuntary muscle-movements, or even cough or yawn. Again, these are normal responses.

Relaxation technique 6: Yoga and tai chi for stress relief

Yoga involves a series of both moving and stationary poses, combined with deep breathing. As well as reducing anxiety and stress, yoga can also improve flexibility, strength, balance, and stamina. Practiced regularly, it can also strengthen the relaxation response in your daily life. Since injuries can happen when yoga is practiced incorrectly, it’s best to learn by attending group classes, hiring a private teacher, or at least following video instructions.

What type of yoga is best for stress?

Although almost all yoga classes end in a relaxation pose, classes that emphasize slow, steady movement, deep breathing, and gentle stretching are best for stress relief.

• Satyananda is a traditional form of yoga. It features gentle poses, deep relaxation, and meditation, making it suitable for beginners as well as anyone primarily looking for stress reduction.
• Hatha yoga is also reasonably gentle way to relieve stress and is suitable for beginners. Alternately, look for labels like gentle, for stress relief, or for beginners when selecting a yoga class.
• Power yoga, with its intense poses and focus on fitness, is better suited to those looking for stimulation as well as relaxation.

If you’re unsure whether a specific yoga class is appropriate for stress relief, call the studio or ask the teacher.

Tai chi

If you’ve ever seen a group of people in the park slowly moving in synch, you’ve probably witnessed tai chi. Tai chi is a self-paced, non-competitive series of slow, flowing body movements. These movements emphasize concentration, relaxation, and the conscious circulation of vital energy throughout the body. Though tai chi has its roots in martial arts, today it is primarily practiced as a way of calming the mind, conditioning the body, and reducing stress. As in meditation, tai chi practitioners focus on their breathing and keeping their attention in the present moment.
Tai chi is a safe, low-impact option for people of all ages and levels of fitness, including older adults and those recovering from injuries. Like yoga, once you’ve learned the basics of tai chi or qi gong, you can practice alone or with others, tailoring your sessions as you see fit.

Making relaxation techniques a part of your life

The best way to start and maintain a relaxation practice is to incorporate it into your daily routine. Between work, family, school, and other commitments, though, it can be tough for many people to find the time. Fortunately, many of the techniques can be practiced while you’re doing other things.

Rhythmic exercise as a mindfulness relaxation technique

Rhythmic exercise—such as running, walking, rowing, or cycling—is most effective at relieving stress when performed with relaxation in mind. As with meditation, mindfulness requires being fully engaged in the present moment, focusing your mind on how your body feels right now. As you exercise, focus on the physicality of your body’s movement and how your breathing complements that movement. If your mind wanders to other thoughts, gently return to focusing on your breathing and movement.
If walking or running, for example, focus on each step—the sensation of your feet touching the ground, the rhythm of your breath while moving, and the feeling of the wind against your face.

Tips for fitting relaxation techniques into your life

• If possible, schedule a set time to practice each day. Set aside one or two periods each day. You may find that it’s easier to stick with your practice if you do it first thing in the morning, before other tasks and responsibilities get in the way.
• Practice relaxation techniques while you’re doing other things. Meditate while commuting to work on a bus or train, or waiting for a dentist appointment. Try deep breathing while you’re doing housework or mowing the lawn. Mindfulness walking can be done while exercising your dog, walking to your car, or climbing the stairs at work instead of using the elevator. Once you’ve learned techniques such as tai chi, you can practice them in your office or in the park at lunchtime.
• If you exercise, improve the relaxation benefits by adopting mindfulness. Instead of zoning out or staring at a TV as you exercise, try focusing your attention on your body. If you’re resistance training, for example, focus on coordinating your breathing with your movements and pay attention to how your body feels as you raise and lower the weights.
• Avoid practicing when you’re sleepy. These techniques can relax you so much that they can make you very sleepy, especially if it’s close to bedtime. You will get the most benefit if you practice when you’re fully awake and alert. Do not practice after eating a heavy meal or while using drugs, tobacco, or alcohol.
• Expect ups and downs. Don’t be discouraged if you skip a few days or even a few weeks. It happens. Just get started again and slowly build up to your old momentum.(http://www.helpguide.org/mental/stress_relief_meditation_yoga_relaxation.htm)

How to Enjoy More Sex From Your Woman More Often The Top Things You Thought You Knew About Sex... But Didn't By John Alexander

I'm assuming you already know the incredible pleasure you can get from sex with your wife or girlfriend. Otherwise you wouldn't have purchased this report. And if you're like most guys, you're not getting as much sex as you want. Why? Simply put, it's because your woman is not getting as much enjoyment out of sex as she should be.

Sex facts that should scare you:

A recent Redbook survey shows that 52% of women regularly fake orgasms.

Only 17% of women are likely to have an orgasm during sex (Durex Global Sex Survey).

Forty-three percent of women report "some kind of sexual problem" -- like inability to achieve orgasm, boredom with sex, or total lack of interest in sex.

Eighty percent of women surveyed say they would rather cuddle than have sex.

I could go on and on, but I'll spare you. (You can do research on any search engine to find more disturbing facts.) It all comes down to this: the reason you're not getting as much sex as you want is that your woman isn't enjoying sex as much as you do. So if you want to have more sex with your woman, you need to learn how to give her orgasms. Bed-shaking, sweaty, screaming orgasms.

You need to become good in bed. Once you do -- trust me -- she'll start asking -- even begging -- you for sex. If you don't believe me, just become the kind of guy who can give your woman lots and lots of orgasms... and see what happens.

Now, I don't want to brag on myself, but I never have the problem of not getting enough sex. My current girlfriend and I have sex multiple times a day, and usually she is the one who initiates it. In this report, I'm going to reveal my secrets to you, so that you too can become a sexual superstar.

The first and most important key to being a good lover is your mindset. This is where most of the sex books out there get it wrong. You see, it's not her mindset that matters; it's yours. I'll explain, because I know this is totally counterintuitive (which is why the sex books get it wrong). After all... isn't the woman's pleasure what it's all about if you want her to be excited about making love with you?

Yes and no. You see, for a woman to enjoy sex, she must feel relaxed. And the only way she can really and truly relax is to know that YOU fully enjoy the sex and love every moment of the smells, tastes, and feel of her body. So, in other words, you help your woman by helping yourself.

Here are four things you've never thought of...

1. During sex, always freely express your pleasure to your woman about how desirable she is. Women complain that most guys are way too quiet during sex. Ever noticed how vocal women are? Express yourself! Let her know throughout the lovemaking session how much you're enjoying it. That way she won't wonder if something's wrong. Plus, your excitement will be contagious. Even the most drop-dead gorgeous women can be timid about their vaginas, due to societal conditioning and possibly former boyfriends who insulted them when they were at their most vulnerable. As a result, you need to make your woman aware in no uncertain terms how appealing and desirable you find her body.
2. Not only should you qualify her by telling her how beautiful you find her, but you should also communicate it through your reactions. Let your jaw drop and say, "Wow!" when you get her panties off. When going down on her, sniff in her scent deeply and say, "Ahh you smell so sweet, baby!" Lick her and moan, "Mmmmmmm!"
3. View sex as something you do for fun and relaxation, not something you do as performance. This eases your own stress. According to the National Institutes of Health, up to two-thirds of non-disease-related causes of erectile dysfunction is caused by psychological factors such as nervousness.
4. Take a mindset of non-attachment to any outcomes in bed. You're just there to have pleasure for yourself (and not her)... that's it. Again, I know this is counterintuitive, but it's absolutely key. I'll explain shortly.
5. Be focused on the present moment. Keep all non-sexual thoughts out of your mind.  By adopting what I call my Mindset Method System, you'll remove all the pressure you have to perform. And when you're no longer feeling pressure, your woman's no longer feeling pressure either. Free from the stress of having to orgasm and having to make you think you're good in bed, your woman becomes able to truly have more pleasure than she ever thought possible.

That means she'll initiate sex a lot more often. And be a lot more responsive in bed. The whole irony is that by focusing on your own pleasure instead of hers, your woman will be free to get more (a lot more!) enjoyment out of sex. Sounds simple, right? Yes, it really is that simple . 

(http://www.herbestlover.com/enjoy-more-sex.html)

The best sex of your life: 4 Tips to improve your sex life

There is no glass ceiling when it comes to pleasure. Even if you're already masterful in the bedroom, there's always room for growth. Below is our guide to having chandelier-swinging, nail-clawing, heart-clutching sex.

1. Connect with Your Sensual Self

When it comes to having great sex, knowing what you're comfortable with in the bedroom is just as important as technique (or being freakishly flexible.) Feeling in charge of your sexuality is a non-negotiable requirement on the quest to mind-blowing sex, so if you're lacking in the sexual self-confidence department, now is the time to bone up. Dance around your apartment naked, schedule some me-time with a vibrating toy, buy yourself a hot dress – whatever you do, find a fun way to increase your sexual confidence and awareness on your own, so that you're better able to rock your man's world later on

2. Warm It Up

Foreplay is to sex what stretching is to a workout; you have to prep your body for what's to come. Some men may want to fast forward to the main event, so you must be firm on this and not allow them to skip the pre-show. Kissing, groping, biting, and stroking are all excellent go-to moves; however, nothing is more beneficial to amazing, orgasmic sex than a sensual, tantric massage. Not only do massages feel good, but, as an added bonus, they warm up your skin and connect you with your partner. So put on some sexy music, light a soy candle, and take turns massaging each other, head to toe.

3. Try Everything Once

If you're in a relationship, what was once great sex can become stale if you're not careful. You may ask yourself 'what happened?' or feel like the spark has dimmed, but in reality, you just need to change things up. There is nothing more exhilarating than the unexpected, so experimenting with different positions or introducing a toy might be all that is needed to put the "oh yes!" back into your lovemaking. For inspiration, flip through a book with your partner, such as The Position Sex Bible or The Position of the Day Playbook. The Kama Sutra is also a classic.

4. The Big O

For most women, exhilarating sex means stronger, more frequent orgasms. While you can't climax at will, there are ways to increase the probability of an orgasm. Start with strengthening your PC muscles with sexercises, relax as much as possible, and of course, practice a lot!
Lastly, it's important to remember that great sex isn't about having perfect technique or rock solid abs, instead, the best sex of your life will happen when you are completely in the moment, ferocious with lust, and having fun.
 (www.sheknows.com/love-and-sex/articles/807602/the-best-sex-of-your-life-tips-to-improve-your-sex-life)

The 7 Missing Nutrients in Your Diet

Potassium: Lower Blood Pressure

The USDA says American adults don't get enough of seven essential nutrients. Potassium is a key one. Studies show that potassium can help keep blood pressure healthy. Potassium also supports fertility and muscle and nerve function. But while potassium is in lots of foods naturally -- like milk, potatoes, sweet potatoes, legumes, avocados, and bananas -- many Americans still aren't getting enough.

Magnesium: Prevent Disease

Low magnesium levels have been linked with health problems like osteoporosis, high blood pressure, diabetes, muscle cramps, and heart disease. Some people, such as the elderly, people with stomach or intestinal problems, or those who regularly drink alcohol, are at risk for having low magnesium levels. So eat your spinach -- and your beans, peas, whole grains, and nuts (especially almonds). They could do a lot for your health.

Vitamin A: Up Your Beta-Carotene

There are two types of vitamin A: retinol and carotenoids, like beta-carotene. Beta-carotene is a carotenoid found in many orange and yellow foods -- like sweet potatoes, carrots, and winter squash -- as well as spinach and broccoli. Vitamin A is key in supporting good vision, healthy immunity, and tissue growth.

 Vitamin D: Strong Heart and Mind

Vitamin D is important in the development of healthy bones, muscles, and nerve fibers as well as a strong immune system. Though our bodies can make it by exposure to sunlight, experts recommend getting vitamin D in other ways. A few foods naturally contain D, such as fatty fish such as salmon and mackerel, mushrooms, liver, cheese, and egg yolks do. Milk, some brands of orange juice, and many cereals are fortified with vitamin D.

Calcium: More Than Strong Bones

You probably know that calcium is good for teeth and bones. But that's not all. Calcium helps maintain muscle function and heart rhythm. It might even help prevent high blood pressure. Dairy is a good source, but foods like salmon, kale, and broccoli are too. One tip: Without enough vitamin D, your body can't absorb the calcium you take in.

Vitamin C: Immunity Booster?

Can vitamin C prevent the common cold? Maybe not. But some studies suggest it can shorten the duration of symptoms. This vitamin, found in many fruits and vegetables, has other benefits, too. It boosts the growth of bone and tissue. As an antioxidant, it might also help protect cells from damage.

Fiber: Bulk Up

Fiber from grains, beans, and produce has loads of health benefits. It helps lower cholesterol and improve bowel regularity. It might lower the risk of heart disease, diabetes, and some cancers. And it's great for people trying to lose a few pounds. High-fiber foods are often filling and low in calories. Fiber supplements may, however, decrease the absorption of medications and supplements if they are taken at the same time.

(http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/slideshow-missing-nutrients)

Vitamins in Vegetable

Whether raw, frozen, fresh or cooked, vegetables of all kinds rank among the richest sources of vitamins in our diet, especially vitamins A and C. To get the widest range of vitamins and other nutrients, eat a variety of vegetables in different colors and prepared in different ways.

Vitamin C

Your body needs vitamin C to grow and repair tissues throughout your body. It is essential for everything from wound healing to healthy teeth and gums. All vegetables contain some vitamin C, but the richest sources include bell peppers, chile peppers, sweet potatoes, kale, broccoli, Brussels sprouts, tomatoes and tomato juice, potatoes, winter squash and cauliflower.

Vitamin A

Vegetables contain substances called carotenoids that your body turns into vitamin A, which helps form and maintain healthy bones and soft tissue, mucous membranes and skin. Vitamin A also promotes good vision. Excellent vegetable sources of vitamin A include sweet potatoes, pumpkin and other winter squash, carrots, spinach, turnip greens, kale, mustard greens, collard greens, red peppers, cabbage, bok choy and Brussels sprouts.

Folate

Folate, a B vitamin, aids in cell formation and helps prevent birth defects, and may help protect against heart disease and cancer. Good vegetable sources of folate include asparagus, spinach and other leafy greens, broccoli, green peas, and dried beans and peas such as black-eyed peas, navy and kidney beans, and chickpeas (garbanzos).

Vitamin E

Vitamin E is important to immune function and skin health, and may help protect against illnesses such as heart disease and cancer. Normally, you get most of your vitamin E from oils and nuts, but fruits and vegetables do supply vitamin E in varying amounts. Avocados (technically a fruit, but eaten as a vegetable) are rich in vitamin E. Cooked spinach, asparagus, chickpeas, watercress and broccoli contain smaller amounts of the vitamin.

Vitamin K

Vitamin K plays a vital role in blood clotting and may help maintain strong bones. Green, leafy vegetables such as kale, chard and spinach are rich in vitamin K. According to the National Library of Medicine, vitamin K can interfere with some blood-thinning medications, so if you are on such medications, check with your doctor about whether you should limit your intake of vitamin K-rich vegetables.

Retaining Vitamins

Water-soluble vitamins such as folate and vitamin C leach into cooking water, so raw vegetables tend to contain more of these vitamins. To retain vitamins, cook vegetables by steaming them (on the stovetop or in the microwave with a very small amount of water) or quickly sauteing or stir-frying them in a little oil. Bake potatoes in their skins, or mash boiled potatoes with their cooking liquid to retain vitamin C. Serve boiled vegetables such as beans or greens with their cooking liquid.

Read more: http://www.livestrong.com/article/86857-vitamins-vegetables/#ixzz25YhZ5GG4