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The perfect recipe for a long-lasting relationship

“What is the secret to a long-lasting relationship?” is a question that regularly pops up, most often around Valentines Day. Everyone tends to talk about how they got married, or got into a relationship, but not much time is spent on how they have been able to stay that way.

So how do you make love last? Turns out, there may just be a recipe for that.

Ingredients:

1x 24/7 of communication, compromise, connection, commitment, and conflict

Celebration of good news – to taste

1x pinch of setting expectations

2x heaped spoons of excitement

Recipe staples: the 5 C’s – communication, compromise, connection, commitment, and conflict

These values form the basis of any relationship, romantic or not. If you can’t openly and honestly communicate with your partner, your relationship will suffer, while making adjustments and accommodating the other person’s wishes is essential for the health of it. Connection is what drives the passion in your relationship – a strong bond that gives your relationship energy and makes you want to spend time together, whereas conflict is not all bad, it’s normal and natural. No relationship is trouble-free, so, if after years together, you’re not fighting it probably means you’re not communicating.

Method: Talk less, listen more

Herbs and spices: celebrate good news

Broken relationships don’t only happen because of all the negative things that happen, but also because fewer positive ones do. The amount of fun a couple has, and the strength of their friendship, are strong predictors of their future together. There are studies to show that those who regularly celebrate the good times have higher levels of commitment, intimacy, trust, and relationship satisfaction than those who don’t.

Method: Make a fuss over the small, good things that happen every day to boost the health of your relationship.

Flavouring: set your expectations

Many people who have experienced failed relationships have been told that their expectations were too high. Research says the opposite: people who expect more, get more. And the reverse holds true too: expecting more from someone else makes you more likely to deliver more yourself.

Method: Look after your own mental health and make this just as much of a priority as your partners’.

Topping: create excitement

Doing things together that you “like”, are one thing, but doing things that bring a sense of excitement reinforces that rush you felt when you first met.

Method: Make a list of the favourite things you enjoy doing together, and then make a list of the exciting things you’d like to try

Serving suggestion: stay connected to friends and family

It’s only natural to think of a relationship as the only place to get unequalled physical and emotional support. While that is somewhat true, your relationship should be a primary source of support, it should not be your only one. By maintaining close relationships with friends and family outside the relationship, you lower the emotional demands placed on your partner. Always ensure that you have your own interests and connections outside of those you have with your partner.

This may mean that you schedule more regular calls with friends and family, or that you sometimes go for a walk / run by yourself. However you choose to do it, by creating a bit of space and independence between you and your partner, you both can benefit from a richer life together!

Valentine’s gift ideas to keep your man fit

Chocolates and sweet treats may be your go-to for Valentine’s Day, but they aren’t doing your partners health any favours in the long run. Wellness gifts, on the other hand, will give your man a boost that will last longer than a day.

Here are some fun Valentine’s gift ideas to keep your man looking forward to keeping fit and healthy.

A smoothie on the go

Save your man time, effort and coins with a delicious on-the go smoothie. With a mini portable blender he can have a healthy breakfast whether he’s in the office, stuck in traffic or on the run. What’s more, if he needs to stow it away, it can comfortably fit in his bag. He’ll be able to blend fruits, protein shakes, and even ice wherever he may be.

With its USB charging capability, fully charged, the blender can last for approximately 10 to 12 uses until a recharge is required. It can charge to full capacity in two hours.

To help relieve pain and stiffness

After an intense workout, a gentle massage to relieve post workout soreness or any muscle/bone pain is ideal. Get your man an acupressure mat that will stimulate the release of endorphins and oxytocin; the body’s “feel good” chemicals, naturally released during exercise. The more endorphins and oxytocin flowing the better he will feel. These hormones also help with relaxation and will help him fall asleep. What’s more, you can take a break from giving him massages – a win-win!

To help prevent foot blisters

If your man has ever had trouble with developing blisters after long runs or hikes, he will probably appreciate uniquely designed socks that support his feet during long periods of exercising.

Perfect for runners and walkers, blister resistant socks are designed to help prevent foot blisters by reducing friction and absorbing moisture away from the feet. They keep the toes separated while supporting proper alignment.

Keep hydrated on the run

It’s nearly impossible to keep a water bottle in hand while trying to exercise or run. But using a belt with bottle holders, you can do just that. Spoil your man with a belt to safely keep all his belongings, including his water bottle, to make it easier for him to get around, minus the extra luggage.

For sun and eye protection

Should your partner choose to do outdoor exercises for the day, getting him protective sports eyewear will help prevent injuries and allow him to continue exercising safely. Help minimise injury with light, easy to carry and flexible sunglasses that boast full UV protection for outdoor action, like fishing, climbing, cycling, driving, etc. Before purchasing, ensure the eyewear will be comfortable and provide sufficient eye protection.

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Valentine’s gift ideas for your fitness obsessed lady

Being smothered in roses and decadent chocolates is a part of what expressing love is about. However, looking out for your partner’s health could be the best love language yet.

Here are a few gift ideas for your gym-lover to help support both her endurance and recovery

If music is her motivation

The rhythm of workout music can stimulate the motor area of the brain to signal when you should move. This helps with self-paced exercises like running or weight-lifting. These time signals can help you use your energy more efficiently. Make sure your lady never misses a beat with wireless earphones to make her work-out a breeze.

If she can’t put her phone down

Replying to cell phone messages and answering calls can be distracting, especially when you have a goal to reach. A fitness tracker with tons of features can do the trick. It can accurately record all-day activities like steps, distance, calories burned, active minutes and sleep status. Your lady will be able to see calls and messages on her wrist with notifications on display- that way she will never miss the messages that matter.

To track her gains and losses

An electronic smart body weight scale can help keep weight records and calculate metabolic age and body fat percentage. Help her stay on track with its smartphone application, which will help her measure body weight, connect to Bluetooth and wirelessly to her smartphone. It can also measure the amount of the body’s water mass (the percentage of body fluid as compared to total body weight).

To track her fitness

Every jump matters. With a digital skipping rope you can help your loved one keep track of how many calories they’ve burnt and keep her pushing harder with every workout.
To get a massage on-the-go

Even the most seasoned exerciser will occasionally experience aches and pains. A vibrating foam roller is an excellent tool to help alleviate any post-exercise muscle tension.

The high intensity vibrations are excellent for recovery, mobility, pliability training as well as deep-tissue trigger point sports massages. It helps reduce muscular pain, relieves next day soreness and increases blood flow to tired muscles.

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3 Healthy Valentine’s recipes for your kids

The month of love is finally here. Let your kids take part in the fun with these healthy, Valentine’s Day-inspired recipes.

Valentine’s English muffin pizzas

Ingredients

  • 2 English muffins
  • 1 tbsp tomato puree
  • 3 or 4 cherry tomatoes
  • ½ red pepper
  • Handful grated mozzarella or cheddar cheese

Method

  • Preheat your oven to 180°C. Split each muffin into two to make the pizza bases. Spread a thin layer of tomato puree over the cut sides of the muffins and place on a baking tray.
  • Using a sharp knife, cut heart shapes from the red pepper and set aside.
  • Chop the remaining red pepper finely and sprinkle it over the pizza bases. Finely chop the cherry tomatoes and add to the pizzas.
  • Sprinkle over the cheese and top each pizza with the red pepper hearts to decorate.
  • Bake in the oven for 5-10 minutes until the cheese is melted and bubbling.

Strawberry frozen yoghurt bites

Ingredients

  • 12 strawberries (fresh or frozen)
  • ½ cup plain or Greek yoghurt

Method

  • To make the first layer, blitz the strawberries in a blender. If needed, add some water to help them break down.
  • Spoon 1 teaspoon of the strawberry purĂ©e into a silicone ice cube or chocolate mould, leaving about 1/3 of the purĂ©e behind for the second layer.
  • Wrap the mould in aluminium foil and place into the freezer for one hour or until the purĂ©e is firm.
  • Make the second layer by adding 2 tablespoons of the yoghurt to the strawberry purĂ©e in the blender.
  • Blitz for a few seconds until it has all combined.
  • Remove the mould from the freezer and add 1 teaspoon of this strawberry and yoghurt layer. Cover again with foil and return to the freezer for another hour.
  • For the third layer, add 1 teaspoon of the yoghurt to the moulds, filling them to the top. Run a knife along the top of the mould to smooth it out and return to the freezer for 1-2 hours.

Vegetable flower bouquets ​

Ingredients

  • Cucumbers
  • Radishes
  • Carrots
  • Peas
  • Parsley
  • Or veggies of your choice
  • Cream cheese
  • Skewers
  • Small mini pots
  • Dried beans or rice for placing in the pots
  • Mini shape cutters (fondant cutters)

Method

  • Slice your veggies into thick pieces. It should be thick enough for the skewer to go through without breaking the veggie.
  • Cut the sliced veggies into flower shapes with your cutters. If you’re using mini cookie cutters for the middles, try using different veggies to fill it in for more colour.
  • Gently pull the skewer halfway through.
  • Place the veggie flowers in a pot full of dried beans or rice to secure its spot.
  • Garnish with parsley.
  • Fill the mini pots with cream cheese and serve.

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The science behind falling in love

It’s a beautiful day, but instead of enjoying it, you’ve been cooped up at home for hours, staring at your phone.

You’ve been waiting for your date from the previous night to finally text you back. You can’t eat, sleep or stop thinking about the person.

What’s wrong with you? Well, you’re falling in love. And surprisingly, this has more to do with your brain than your heart.

From your brain to your heart

You may think that romantic feelings come from your heart, but it all begins with your brain. For example, when a stranger walks into a room, your brain begins to decide if you’re attracted to them.

Your five senses come into play, starting with your eyes. Signs of youth are often winners, along with long hair and clear skin – markers of fertility and health. Each person has their own standard of beauty though, which varies depending on culture and preferences.

Once your brain decides that your eyes like what they see, it will tell you to move closer to the stranger so that your other senses can get to work in helping you decide. And if all your senses agree, the process of falling in love begins.

What happens once you’re in love?

The lines blur

If you feel like your newfound love really gets you, there’s a reason why. When falling in love, a man’s testosterone level drops while a woman’s surges. This seems to make men and women relate better to each other and the feeling of “being alike” becomes more prominent.

You become obsessed

There’s a reason why you’ve been stalking your beloved online: your serotonin levels have dropped. Serotonin is also known as the happy hormone. Research by the University of Pisa revealed that when you fall in love, the amount of serotonin in your body plummets. It decreases so much that it can fall to the level of someone with obsessive-compulsive disorder. In other words, you become obsessed instead of happy.

You’re stressed out

While your serotonin levels are dropping, your cortisol levels are rising. Cortisol is the stress hormone that prepares your body for fight or flight. The high level of cortisol makes you feel alive and energised which can interfere with you getting enough sleep and even from eating enough. It also explains the sweaty palms and thundering heart rate whenever your love is near.

You begin to feel content

It’s weird to think that you could be stressed and content at the same time, but it’s possible. When your cortisol levels are sky-high, the part of your brain that’s supposed to respond and make you feel anxious shuts down. Researchers from the University College London found that when you’re in love, certain parts of your brain go “offline”. One of these areas is the amygdala which is the part of the brain that registers anxiety. This also means that if your beloved bothers you, you’re not likely to pay attention because your alarm system has been deactivated.

You lose your judgement

Bad news. The part of the brain that’s in charge of critical judgement takes a back seat when you’re smitten. This part is called the ventromedial prefrontal cortex and without it, it’s unlikely that you will hold your sweetheart accountable for anything negative they’ve done. What’s more, is that research by Leiden University in the Netherlands found that you lose cognitive function when you’re in love. This means that not only do you lack judgement, but you also lack the ability to make difficult decisions.

You become attached

Once you become intimate with your partner, your feelings become the real deal. When you have sex or are physically touched by your partner, hormones called oxytocin and vasopressin are released. These hormones enhance the feelings of attachment and create a deeper level of love between you and your partner. These are the same hormones that are released in a newborn baby and its mother to initiate feelings of attachment. In other words, when you’re in love, your brain tricks your mind into feeling attached to another human being.

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Spoil your partner with these breakfast-in-bed recipes

When you’re cuddled up with your loved one in bed, the last thing you want to do is get out and cook. You’ll live on love, thank you very much!

But before you let love feed you forever; remember that skipping “the most important meal of the day” could have you overindulging later in the day. Research from the Harvard School of Public Health says that non-breakfast-eaters are known to be generally hungrier later in the day and eat more food at night, and overindulging leads nowhere good for your health.

Spare your loved one the health ailments and spoil them with a healthy breakfast in bed.

Love-infused essentials:

100% orange juice is a classic burst of Vitamin C to awaken your senses. It’s also packed with complex carbohydrates to give you energy too.
Whip up: A mimosa. This is simply orange juice mixed with champagne or sparkling wine for a low-calorie sipping love potion. Add a strawberry for aesthetic appeal.

A fruit smoothie will give you a boost of vital nutrients. Alternatively, make a fruit salad with plain Greek yoghurt.
Whip up: Blend your favourite fruits, seeds, nuts, and yoghurt together for a fruity kick. Add a few chocolate chips for extra love.

Oatmeal is loaded with vitamins and fibre. Its soluble fibres can help lower cholesterol and stabilise blood glucose levels. And what’s better than sharing some warm, comfort food oatmeal on a rainy lazy weekend?
Whip up: A bowl of porridge, topped with cinnamon, fruit, seeds, and nuts.

Wholewheat toast or a bagel is a healthy carb with high doses of dietary fibres.
Whip up: A heart-shaped bagel with cinnamon and honey. (Use a cookie cutter to get the shape). Cinnamon has anti-inflammatory and immunity- boosting properties. Honey adds a healthy sweetness to your meal and fights disease too.

Eggs are rich in protein, heart-healthy and filling without a lot of calories.
Whip up: A veggie omelette with bell peppers, tomatoes, mushrooms, and spinach.

Low fat blueberry muffins can be the ultimate comfort food and blueberries have brain-boosting compounds too. Healthy and tasty.
Whip up: A blueberry and oatmeal muffin, with chia seeds and walnuts. Or top a few crepes or pancakes with blueberries. Drizzle with a little honey or fresh cream for kick.

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How to make every day Valentine’s Day

Flowers, gifts, and surprises are what February 14th is all about, right?

But why should all that specialness be reserved for one day only? Keep the love going all year-round. The problem with Valentine’s day, is that many couples use it to ‘make up for’ missing elements of their relationship. They try to ‘win back’ their partner on one night, after 364 days of neglect…which is why it often doesn’t end well.

In stead, Valentine’s day should be the ideal opportunity to celebrate a thriving, passionate relationship. So what can you do before and after Valentine’s day, to make it a day worth celebrating?

Ladies:

Recreate your first date: Go to your favourite restaurant or where you first met your partner. Do a fun role-play and pretend to be meeting there for the first time.

Go away: Time out is important and really underrated. Too often couples get into a work/home daily routine, and before you know it, you’re slightly bored with each other. Even just driving out of town for an evening will bring a new level of excitement and adventure to your relationship. And nothing beats exploring a quaint little place and behaving like tourists!

Have a game night: Surprise him by getting in on the gaming action. Challenge him to a game day and have a little healthy and sexy competition! A study says that video games also enhance creativity. This is a good way to release stress and bond over his interests.

Get creative: Cape Town-based clinical sexologist Dr Eve suggests creating exotic gameplay before sex. You can role-play any movie or pop theme that takes your fancy.

Send him on an Amazing Race challenge: Set up a romantic scavenger hunt either at home or around the city, based on cute things about your relationship. Write out clues to the next location, give him riddles or leave questions only he would know the answer to. Make sure you have a lovely prize awaiting him; maybe his favourite home-cooked meal.

Gents:

Good old shopping: Shop till you drop… with her. A few outfit changes in every store at the mall with you by her side will certainly rack up the brownie points. This is the perfect time for you to know what she may need or want for the next Valentine’s Day. Nothing says I love you quite like schlepping around a mall with her for hours.

Laugh with your love: Laughter is the best medicine for love too. Laughing releases feel-good brain chemicals, lowers the blood pressure and reduces stress hormones. Now isn’t that quite the recipe for your relationship? Tell her jokes, take her to a comedy show or just play a fun prank on her.

Let her choose the movie: Sometimes that chick-flick may just be what you need to get closer to your woman and to know what gets her going. You might enjoy it too.

Take her on an adventure: Explore nature and go camping for a weekend. Try go-cart racing or take her to a trampoline park to pump up the adrenaline.

Work it: Take the ironing off her hands and you’ll be her hero for the day! Help with chores and errands. This is a guaranteed way to make your woman smile. In fact, make an occasion of it, ending it with a nice meal cooked by you and a massage.

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