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Four Nutritious, Fool-Proof Slow Cooker Recipes

The slow cooker saves the day as my secret weapon in the kitchen more than I care to admit. What could be better than throwing a bunch of ingredients in the pot, pushing a single button and coming back to a delicious meal? As I've been on my slow cooker journey, I've found a lot of recipes that might be easy, but have limited nutritional value. If you've also felt that struggle, try one of these four incredibly easy AND healthy slow cooker recipes next time you need a meal plan that will satisfy your whole family without taking up your whole day.

Spicy Sweet Potato Soup

The flavors in this one make it a warming winter meal. Just combine the following ingredients in your slow cooker:

  • 6 c water

  • 2 carrots

  • 2 onions, whatever kind you happen to have

  • 1 T of your favorite curry powder

  • 1 T grated fresh ginger or powdered if you don't have access to fresh

  • Half a cinnamon stick or 1/2 tsp. ground cinnamon

  • Salt and pepper to taste

Set the timer for 4 to 5 hours on high or 6 to 7 hours to cook the soup on low. Before serving, puree the soup with an immersion blender to achieve your preferred texture. I love this soup with a bit of Greek yogurt and a few nuts for garnish.

Slow Cooker Salmon

Fish in the slow cooker? Believe it! Follow these steps for incredibly moist, tender salmon:

  • Line the slow cooker with parchment paper.

  • Layer lemon slices on top of the paper. One lemon should cover it.

  • Season a 2-lb salmon filet with salt and pepper to taste, then place it on top of the lemons.

  • Add 1 1/2 c seafood or veggie broth and the juice of another 1/2 lemon.

Cook your fish on low for just 2 hours and serve with brown rice and a sprinkling of fresh dill for an easy and incredible meal.

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Garlic Sesame Chicken

Takeout sounds great until you consider the calorie count, not to mention the cost. Keep it light and fresh with this simple Chinese-inspired chicken dish. Here's your guide:

  • Make a sauce in seconds by whisking 1 T brown sugar, 1/3 c sesame oil, 1/3 cup low-sodium soy sauce and 1/3 cup mirin (rice wine).

  • Place 2 lbs. boneless, skinless chicken breasts into the bowl of your crockpot. Add salt, pepper and the soy sauce mixture you just made.

  • Add 8 cloves of garlic and about 1 inch of fresh ginger cut into small chunks.

Cook the chicken on low for 5 to 6 hours, then remove, shred and return to the sauce. I love serving this low-fat meal with brown rice, steamed broccoli, and fun toppings like sesame seeds, sliced red chilis and green onions.

Ground Turkey Chili

From game day to potluck picnics, this turkey chili delivers in flavor with less fat than its ground beef counterpart. Just combine these ingredients in your slow cooker:

  • 1 lb. 98% lean ground turkey or chicken (or sub 1 lb. beans)

  • 1 chopped red bell pepper

  • 3 cloves garlic

  • 32 oz can red kidney beans, rinsed and drained

  • 28 oz can crushed tomatoes

  • 15 oz can corn

  • 1 c chicken broth

  • 4 T of your go-to chili powder

  • 2 tsp. ground cumin

  • 1 tsp. oregano

  • 1/2 tsp. salt

  • 1/4 teaspoon cayenne pepper

Toppings are a must when you serve this incredible chili. I always make sure to have lime juice, sliced avocado and low-fat sour cream on the table.

With these easy recipes, you don't have to spend the whole day in the kitchen to eat well and nourish your body. Take back your time, save money and stick to your meal plan by investing in a slow cooker.

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How To DIY a Spa Day and Pamper Yourself at Home

These days, heading out for a full day at the spa seems like a faraway dream. Somehow, just running a hot bath and lighting a candle or two just doesn't cut it. If you've been wondering whether a DIY spa day can really be a luxurious experience, keep reading. You may be surprised by what a fantastic retreat you can create in your own home with a little forethought and a couple of nice products.

Carve Out Dedicated Time

The secret to creating an epic DIY spa day is to prepare well in advance. There's nothing less relaxing than rushing around looking for supplies when you should be sitting and enjoying yourself. First, make a date with yourself. Put it in your calendar. This time is just for you, so block it out and be sure that everyone else in the house knows you're not available.

Create a Spa-like Environment

The night before your spa day, create or download a playlist so you have your favorite music on hand. Find your favorite candles, fragrances, and essential oils that you can use to create a refreshing atmosphere. Think about the lighting that you want. If you are doing beauty treatments, you may want lots of natural light. On the other hand, you may prefer more subdued lighting for relaxation. If you don't have a dimmer switch in your bathroom, find a solution now instead of waiting until the last minute.

Another thing you'll want to recreate from your favorite spa may be snacks and drinks. Do you usually have a smoothie when you go? Maybe you prefer lemon and cucumber water or warm herbal tea. Set everything out ahead of time.

Choose Your Products Wisely

A big part of the spa experience is the luxury products that you likely wouldn't use every day. Although you could make your own masks, scrubs, and bath milks if you feel like it, there are plenty of great options for sale. Invest in a couple of scrubs, bath bombs, and body butters, and set them aside for a monthly pampering session. You want to make this a regular thing, right? Make thoughtful choices when purchasing spa products. Don't be fooled by unsubstantiated claims. If cruelty-free or vegan products are important to you, shop around for those. Be sure to choose products that match your skin type. However, when it comes to relaxation and rejuvenation, sensory experiences make a big impact. With that in mind, choose products that you love to smell and touch. On the other hand, don't feel like you have to buy the most expensive serum on the shelf just to get a good result. If your everyday products make you feel good, use those. It's up to you.

Take Your Time and Enjoy Yourself

Think about what made your last spa day so enjoyable. Sure, your skin felt amazing afterward, but isn't it also that you were able to relax, enjoy the moment, and not worry about who was calling and texting you? Try to recreate the entire experience, not only the skincare aspect of it. Turn off your phone, be sure everything is ready ahead of time, and dive in. You'll come away feeling renewed, inside and out.

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Unique Ingredients That Are Good for Your Health

Are you trying to eat healthier but running out of creative ideas for nutritious meals that actually taste good? You’re not alone. It seems like I make a resolution every year to eat healthily, but I get bored of my options about a month in and give up. This year, however, I’ve decided to make sure I don’t fall for this same mistake. Since I know that eating healthy is so important if I want to maintain a good weight, avoid illnesses and just feel better about myself, I figured out a way to stick with my resolution this year.

To help me keep my meals exciting and interesting, I decided to make a game of healthy eating. Instead of eating broccoli and chicken every night, I am challenging myself to use a variety of ingredients in my meals each week. Here are some unique ingredients I decided to try. They’re very healthy, and they might just make things interesting enough that I’ll meet my goal of eating healthy all year. You should try it with me!  At the very least, it will be an educational adventure, right?

Spirulina

OK, I have to be honest here. I’ve heard about the incredible benefits of spirulina for a while, but I tasted a tiny bit of it plain once and I never wanted to eat the stuff again. But then I found out that it’s best to mask the flavor of spirulina (which is slightly fishy because it’s a seaweed) with other ingredients. It’s especially helpful to throw a teaspoon of spirulina into fruit smoothies. You won’t even taste it, but you’ll benefit from it.

Spirulina is one of the most nutrient-dense superfoods in existence. It’s full of things like protein, vitamin B3, vitamin B1, vitamin B2, copper and iron. It’s also quite an energy booster (as I can attest to!)

Kudzu

No, I didn’t just sneeze. Kudzu is a root that’s native to Japan and is also commonly called kuzu. It has a thick consistency, which makes it a great thickener for sauces or soups. Kudzu tastes a little bit like spinach, but it’s easy to mask the flavor with other ingredients.

Kudzu is thought to strengthen the circulatory and digestive systems. It may also help relieve hangovers and minimize headaches while having a general calming effect on the mind and body. Kudzu has long been used in Chinese medicine for its antioxidant and anti-inflammatory properties. I’m planning to make a Kudzu pudding this week and experience the benefits for myself.

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Maca

Maca is a well-known superfood from Peru. It’s a cruciferous root vegetable that’s often made into a powder that can be sprinkled in oatmeal, smoothies or lattes. It has an earthy taste that lends itself well to many different dishes.

Maca provides caffeine-free energy that can help you get through your day without the typical afternoon energy crash. It may also balance hormones and enhance fertility (which is not something I need, but may be great for you younger ladies!)

Cordyceps

Cordyceps is a type of nutritional mushroom that has a wide variety of health benefits. It’s easy to add it to stir-fries, stews and salads. It also comes in powder form that makes it easier to add to smoothies and lattes.

Some studies show that cordyceps can lower inflammation and support heart health. There is even research that suggests it can help slow down cancer growth! It’s also thought to reduce fatigue and help improve sex drive. Heaven knows I could use that last benefit!

Get Healthy With Me!

These are just a few of the unusual but incredibly healthy ingredients I plan to rotate into my regular meals this year. Why not join me? Let’s experience firsthand how fun and energizing healthy eating can really be.

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Bad Skincare Routine Advice

A good skincare routine is the best beauty secret out there. Why? Because healthy, pampered skin is the foundation for the rest of your beauty routine. Just think about it: Beautiful, healthy skin is the ideal canvas for makeup, and you may need a lot less of it when your skin is in good shape. If you've ever tried a long, complicated skincare regimen and lost interest after the first week, it's OK! Don't give up. You can maintain your complexion and your sanity at the same time. Here's how.

Cleanse

Cleansing is the first step in any good skincare habit. The trademark of a bad skincare routine is going to bed without removing makeup. Start a new, good habit: Cleanse your face twice a day with a gentle cleanser designed for your skin type. If it helps, use a makeup remover wipe at night before cleansing. Depending on whether your face is dry, oily, or combination, you may be able to use the same cleanser morning and night.

Treat

Step two in a simple skincare routine is to treat your face and neck with a serum designed for your skin type and problem areas. To treat dark spots, try an overnight serum with vitamin C. For daytime, a collagen-boosting preparation is a good bet. Don't forget eye cream while you're at it.

Moisturize

Skin at any age needs moisture, but depending on your skin type and the climate where you live, you have many choices here. For light, oil-free moisture, choose a gel or souffle. For more intense moisture, especially overnight, you may want a heavier, creamy product. In the morning, choose a moisturizer with sun protection, no matter the season or the weather.

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Don't Forget

  • Exfoliate. A hallmark of a bad skincare routine is exfoliating incorrectly. Avoid doing it too frequently, too infrequently, or with the wrong product. Aim for an acid-based exfoliator, which won't scratch your skin like a granular product could, and put yourself on a once-a-week schedule.

  • Use SPF every day. (It's worth mentioning again.) Sun exposure is one of the quickest ways to damage your skin and speed up its aging process. The easiest way to get into the habit of applying sunscreen every day is to be sure your morning moisturizer has it built-in.

  • Nourish your skin from the inside out. Your lifestyle choices make a difference in how your skin looks. The best products in the world won't give you ideal results if you drink too much, skimp on sleep, smoke, or forget to hydrate and eat well.

  • Roll with the punches. Your skincare needs change as you age. Traveling to a new climate may play tricks on your complexion. Things happen. If you find that your old routine isn't working for you anymore, don't be afraid to change it up.

No matter how bad your skincare routine has been in the past, don't give up! On the other hand, don't stick with something that isn't working. If you find that you really hate a product that you thought would be a winner, see if you can exchange it. Even if not, try to find a new product that you love so you'll look forward to using it every day. You may be amazed by the results you start to see by implementing just these few tips. The key is to keep it simple so that you'll stick with it.

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Finding the Time To Workout

Finding the time to workout and remain physically active can be a struggle. The modern pressures and 24-hour grabs for people’s attention seem to undermine every health mantra, leaving many unaware of or unable to secure the benefits of routine exercise.

Most people understand that exercise is good for them, that it ensures coordination, mobility, and sustained strength during the aging process. The challenge is demonstrating how exercise is essential, especially when people already struggle to prioritize family, work, and friendship into the all-too-short 24-hour day.

Thankfully, an exercise routine can fit into your current schedule. There are at least five ways to embrace a healthy and active lifestyle without interfering too much with your existing plans.

1. Exercise During Your Commute or Errands

Many people do not consider how much time they spend commuting from one place to another, using trains, subways, cars, etc. Instead of spending that time sedentary, consider using it to exercise. For instance, many people bike to work, which is an excellent way to get aerobic exercise while practicing balance and endurance. Depending on your physical capabilities, you can choose to walk, run, or bike to the grocery store or perform other errands. While it might seem extreme, converting your commute into an opportunity for exercise is one of the best and most effective uses of your time. However, you will need to consider where you can shower once you arrive at work.

2. Embrace a Schedule

Most people schedule everything nowadays. Why should exercise be any different? Think of your physical activity as a crucial meeting or another unavoidable requirement and pencil it into your calendar.

People often overestimate how much time they need to exercise on any given day. 20 to 30 minutes of moderate activity is the requirement for most adults, meaning that the government recommends about two and a half hours of exercise every week.

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3. Get Up Early

There is a solution if you cannot find the time during your existing schedule to exercise: get up earlier. Instead of waking up at seven, set your alarm a half-hour earlier. By waking up slightly earlier, you can guarantee you have enough time in your day to exercise, achieving the recommended 20 to 30 minutes.

4. Join a Gym

Some people need a little encouragement or incentive to workout. If you are one of those people, consider joining a local gym. Many people will go to the gym when they are paying for it, but remember to find a convenient and close place. If you select a gym that is out of the way, it becomes an excuse to avoid it.

5. Change Your Mindset

Most people need to change their mindset about exercise. Too many individuals see exercise as an obligation and not something enjoyable. Healthy activity can be challenging, but the key is to look beyond the activity. What does exercise enable you to do? How will it benefit you now and in the future? The key is to find the joy and motivation in the practice and routine, to change your mindset, and embrace a healthy lifestyle.

In the end, finding time to exercise is about dedication and searching for small opportunities. Do you have a routine that helps you stay healthy? Leave a comment below.

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The Importance of Staying Active and How To Start an Exercise Routine

While many people love to say that age is just a number, aging does involve muscular decline, especially when seniors ignore the many benefits of routine exercise. A sedentary life is not beneficial to an aging body; muscle deteriorates, bones and joints lose flexibility and mobility, and balance is nearly nonexistent. To prevent the dangers and postpone the natural decline of aging, people must stay active.

Now, an active lifestyle does not mean that you need to go out and join a track team or play sports unless that is something that interests you. Staying active is about using the muscles and body you have to ensure continued mobility and strength. Despite the initial exhaustion, routine exercise can lead to increased energy, but there are a few things to keep in mind before you start.

Always Talk With Your Doctor

There is an eagerness that often accompanies life changes and choices. While you might be excited to begin an exercise routine, you mustn't challenge yourself too much initially. Depending on your current lifestyle and activity level, an exercise routine could lead to complications.

Before you begin a new exercise regimen, contact your primary care physician. Let them know what you want to do, and ask them if they think it is a good idea. Most likely, any doctor will encourage you to adopt healthier habits, but they might be cautious of a full-on exercise routine for sedentary and overweight people.

Instead of encouraging you to ramp up your exercise, a doctor might encourage you to start slow, introducing one new activity at a time until your body gets used to it.

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2 Hours and 30 Minutes Is an Excellent Goal

A healthy and aging adult should aim for two hours and thirty minutes of exercise per week, which averages out to about 20 to 30 minutes of activity per day. The goal is to complete that time using moderate-intensity-aerobic-activity. For instance, a brisk walk, dancing, raking leaves, or swimming are excellent examples of this activity.

Again, you want to focus on your existing ability. While you might want to do thirty consecutive minutes of moderate-activity, you might need to break that into three 10 minute sessions. Also, moderate exercise is not the same for everyone. Some people might be able to walk for a mile briskly, but others can only handle a few blocks. Knowing your limitations is crucial to ensuring you exercise without injury or burnout.

Exercise Schedule

An aging person has different obligations than a youngster. While someone young might only focus on strength training, an older person might need to focus more heavily on balance, coordination, and flexibility. There is no right or wrong way to create an exercise routine, as long as it focuses on health and safety. However, the typical suggestion for older people is two days of muscle strengthening and three days of balance and coordination.

Strength training does not have to be free weights, which could be dangerous for older people; instead, some experts suggest tension bands, dumbells, or machines. The other days of balance and coordination can utilize practices like yoga.

While age is technically only a number if you want to stay active and independent as you get older, consider a stable and habitual exercise routine. What do you do to stay healthy? Leave a comment below.

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Don’t Miss These 6 Perks of Cold-Pressed Juice

Cold-pressed juices are the latest health craze sweeping online influencers, not to mention your fittest friends. While you've probably already enjoyed fresh-squeezed juice from a farm stand or your own kitchen, cold-pressed juice is a category all its own.

The difference is in the production. Fresh-squeezed juice relies on a centrifugal juicer, which removes the good stuff from your produce with a fast-spinning blade. However, the speed of the blade also creates heat and allows air to enter the mixture. These factors create oxidation, which can deplete the vitamins and nutrients in your morning beverage.

A cold-pressed juicer preserves the good stuff with a hydraulic press that slowly extracts the juice without affecting its quality. This process boosts the nutritional value of your juice by making sure all the minerals and vitamins get into every glass. Jump on the juice express by exploring the health benefits of a refreshing cold-pressed bottle of your faves.

Ample Antioxidants

Compounds called antioxidants help the body fight off free radicals. These environmental pollutants can affect the makeup of our cells, increasing the risk of heart disease, cancer and other diseases.

Some of the best antioxidant sources to look for in fresh-squeezed juice include broccoli, spinach, kale, carrots and sweet potatoes. Most berries are also rich in these valuable compounds, including strawberries, raspberries, cranberries, blueberries and blackberries.

Cold-pressed tomato juice is an excellent source of an antioxidant called lycopene. Studies show it lowers stroke and heart attack risk. You can't beat beets for an antioxidant called betalain, associated with reduced inflammation, heart disease and cancer risk.

Extra Energy

Green veggies contain a substance called chlorophyll that increases your blood oxygen levels. This effect boosts both your physical stamina and your energy to focus on mental tasks. Before your next big work presentation or exercise sesh, grab a cold-pressed juice that contains ingredients like kale, spinach, parsley, celery and cucumbers.

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Increased Immunity

Cold-pressed juice with ingredients rich in vitamin C can help your body fight off unwanted invaders. Fruits and veggies that provide an immunity boost include broccoli, garlic, beets, celery and carrots. If that sounds a bit pungent for your first meal of the day, look for a brand with about one part fruit to two parts veggies.

Lemon, ginger and cayenne pepper provide a spicy vitamin C combo if you can handle the heat. This cold-pressed juice blend also contains lots of beta carotene, a powerful antioxidant. Tomato juice is another classic choice with high C content.

As a bonus, vitamin C encourages collagen production. This compound helps the skin retain moisture and elasticity as we age; it also benefits bone, muscle and joint health.

Enhanced Relaxation

A healthy dose of spinach, a popular ingredient in cold-pressed juice, infuses your body with magnesium and amino acid. These nutrients help relax the nerves and muscles, promoting reduced stress and better sleep.

Good Gut Health

If you're in a tropical mood, go for a cold-pressed papaya juice if at all possible. This island fruit is rich in papain, which helps your body process protein. Ginger adds a spicy zing while reducing symptoms like nausea and bloating. If you frequently experience indigestion or constipation, add chopped cabbage to your juice for relief.

Essential Eye Support

Juices that contain cantaloupe, squash, kale, broccoli and carrots have tons of vitamin A. This nutrient helps ward off age-related eye diseases such as macular degeneration, which leads to blindness. Vitamin A also supports immune function, strengthens the bones and reduces risk for certain cancers.

The cold-pressing process helps keep the nutrients in the juice so you get even more noticeable benefits from this healthy regimen. When shopping for cold-pressed juice, look for ingredients that address your personal health concerns.

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The Rise of Meat-Free Alternatives

These days, those of us who decide to go meat-free have countless options at just about every grocery store. While many vegetarian meals focus on veggies (of course), sometimes a meat alternative can spice up your supper by providing nutrients along with new tastes and textures. If you're new to the land of tofu and seitan, start your search with this guide to my go-to alternatives to my former favorite meats.

Tofu

Popular in Asian fare and a long-time staple of vegetarian diets, tofu is a versatile choice. This soy-based product can be used in place of chicken or beef in a stir-fry since it takes on the flavors of your favored seasonings. Crumbled tofu is ideal for tacos, chili and lasagna. Shop for different textures, including firm, extra-firm and soft. You'll learn which you like best for different purposes as you experiment with tofu.

A 4-oz serving of tofu has just 60 calories but contains multitudes. You'll get your full recommended daily dose of vitamin B12 along with lots of iron and calcium.

Jackfruit

When I decided to limit my meat intake, I truly missed pulled pork barbecue. Now that I found jackfruit, I'll never go back. You'll be shocked at how close this shredded, pulpy fruit mimics the texture of long-smoked pork. Pile it on a bun with your go-to barbecue sauce for an unforgettable meal.

A cup of jackfruit provides most of the major vitamins and minerals, including but not limited to potassium, vitamin C and protein. Each serving is also packed with healthy fiber and disease-fighting antioxidants.

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Tempeh

Another soy-based choice, tempeh provides a "meatier" experience than tofu without sacrificing the nutrients. It can stand up to flavorful marinades and sauces and features a firm texture that works well sliced in a sandwich, salad or wrap. Some varieties incorporate other healthy beans and grains to enhance flavor and texture.

This protein-rich product is free of cholesterol and sodium. You'll get the benefit of B vitamins, calcium and iron.

Seitan

If you eat gluten, consider this wheat-based meat substitute. Seitan has a chewy texture that swaps out seamlessly for beef or chicken in soups, stews, stir-fries and just about any other recipe. I love throwing this so-called "wheat meat" on the grill instead of a traditional veggie burger. The earthy flavor will be a win for mushroom fans.

A 3-oz serving of this selection has just over 100 calories. Seitan is also a low-carb choice that will give you a boost of protein and iron.

Texturized Vegetable Protein

Commonly called TVP, this soy flour product is the cornerstone of all those frozen veggie "chicken" nuggets and other processed options. You can also purchase dehydrated TVP for home use, especially if you want to enhance the protein content in your diet. You can add a scoop to just about any recipe.

Mushrooms

Speaking of mushrooms, these fungi provide a classic crowd-pleasing alternative to meat. Try grilling a portobello instead of a burger or slicing smaller mushroom varieties to give your salad a nutritional punch. This low-cal, high-fiber fare is a smart choice if you're trying to lose weight since mushrooms keep you feeling full.

Science supports the benefits of reducing meat intake. Vegetarians tend to have lower obesity rates, lower risk for heart disease and cancer, and lower cholesterol. Eating less meat is also associated with a lower risk for type 2 diabetes and metabolic syndrome.

With all these delicious meat alternatives (and so many more I don't have space to cover), it might be time to give a meat-free diet a try. If you're new to the veggie game, try starting with one meatless meal each week.

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Combat Back Pain Symptoms With the Valsalva Maneuver

How often does back pain bring down your day? If you struggle with chronic back pain, stiffness and discomfort, you're far from alone. In fact, this is the most common cause of disability for American adults.

If you're looking for natural relief, you've probably explored supplements, stretching and support pillows, but have you heard of the Valsalva maneuver? This breathing method has been used to enhance relaxation since ancient times, when it was invented to address middle ear infection.

What Is the Valsalva Maneuver?

When you experience pain, your autonomous nervous system causes changes in your heart rate, blood pressure and breathing. With the Valsalva maneuver, you can use your breathing to affect these biometrics and bring yourself back into a relaxed state.

Each part of the Valsalva maneuver triggers specific responses in the body. These steps force the blood pressure to quickly rise by forcing blood to circulate. After this spike, the blood slowly flows back from the organs, allowing you to enter a relaxed state as blood pressure returns to normal before dropping for a few moments. At the end of the Valsalva, your blood pressure will rebound again into a normal range.

How Do I Do It?

A successful Valsalva maneuver requires these simple steps:

  • Sit or lie down in a comfortable position. 

  • Take a deep breath and hold it in. 

  • Hold your nose like you're about to jump off the high dive.

  • Keep your mouth closed.

  • Pretend you are blowing up a balloon as you attempt to exhale without opening your nose or mouth.

  • Pretend that you have to go "number two" and bear down just as you would in the ladies' room.

Hold these actions for 10 to 15 seconds before releasing. Try the Valsalva whenever your back pain causes a spike in heart rate. Most people report relief of this pain-related symptom within about 20 minutes.

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Why Does It Work?

While we need more research to truly understand the applications of the Valsalva technique for pain relief, clinical studies support this use of the maneuver. Most current research focuses on pain alleviation during spinal tap and other invasive low-back procedures.

Scientists suspect that Valsalva helps tone the vagus nerve, the main information superhighway in our nervous system. Strengthening the vagus by performing this breathing technique may promote optimal digestion, breathing, heart rate, blood pressure and even speech.

You can also take a cue from weight lifters and use the Valsalva maneuver during your workouts. If you lift weights, this trick can help stabilize your core during bench presses, deadlifts, squats and other exercises.

Doctors also use the Valsalva method to diagnose certain cardiac problems. They may recommend this technique for patients who experience a rapid heart rate (tachycardia).

Is It Safe?

Most people can safely perform the Valsalva maneuver. However, ask your doctor first if you have a history of heart health problems, such as high blood pressure or stroke. You should also avoid Valsalva if you have retinopathy or other issues with eye pressure. The first time you do this technique, a health care provider can ensure that you're performing the actions correctly; otherwise, it won't work as expected.

Side effects rarely occur with this maneuver. Some people briefly lose consciousness or feel lightheaded. If the Valsalva maneuver doesn't fix a speeding heartbeat, go to the emergency room if you also have weakness, fainting, lightheadedness, difficulty breathing, or pain in your arm, chest, back, neck or shoulders.

If you frequently experience uncomfortable cardiac symptoms when back pain swells, give the Valsalva a try for relief in those difficult moments. Consider another tool in your arsenal against chronic pain.

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4 Changes To Make to Your Beauty Regimen in 2021

The new year is a great time to embrace a new you. As you replace one calendar with another, it only makes sense to replace bad habits with better ones. Here are four changes to consider making to your beauty regimen now that 2020 is finally in your rearview mirror.

1. Skip the Soap at Bedtime

You may already know that you should always wash your face before you crawl under the covers, but did you also know that you should leave the face wash in the medicine cabinet? As women age, their skin’s oil glands slow down. The result? Drier skin. While soap is great for taking off the day’s makeup, it’s not great for retaining moisture. In fact, most soaps actively strip your skin of moisture.

Instead of working against your skin’s natural anti-aging properties, work with them by skipping the soap when you wash your face before bed. If that’s a deal breaker, choose a very gentle cleanser so you can avoid robbing your skin of so many beneficial oils.

2. Make the Switch to Natural Beauty Products

How closely do you examine the label when you buy a new bottle of shampoo or tube of mascara? You might be surprised to discover how many toxic ingredients are in the skin care products, hair care items and cosmetics that line the shelves of your local pharmacy or beauty supply store. From parabens, which can disrupt hormone function, to formaldehyde-filled preservatives, there’s often more to that new conditioner than its enticing coconut scent.

The good news is that it’s never been easier to avoid potentially harmful chemicals in your beauty regimen. More and more companies are committing themselves to clean beauty, and most major retailers now carry a wide array of clearly labeled non-toxic products.

If you’re not ready to detoxify your entire beauty regimen just yet, start with those items that make the most contact with your skin, such as lotion or foundation. Think of it this way: Any product that you literally rub into your skin probably shouldn’t be full of carcinogens or other harmful chemicals.

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3. Break Out the Dry Brush

While you likely have no room for dry skin in your beauty regimen, 2021 is a great time to embrace the dry brush.

Dry brushing is exactly what it sounds like: rubbing a dry, stiff-bristled brush against your skin, particularly your arms and legs. The effect? Supremely — and naturally — exfoliated skin.

It may be trendy, but don’t let that turn you off. While some claim that dry brushing can help with circulation and other issues, the jury’s still out on those claims. It is a powerful way to remove dead skin cells, though, so before you jump in the shower, spend a few moments dry brushing. You may even feel like you're at the spa.

Just don’t overdo it: Brush firmly, but not so hard that you break the skin or it’s painful. Beauty shouldn’t hurt.

4. Stay Out of the Sun

If you think it’s too late to safeguard your skin against the sun, think again. Shielding your skin from the sun’s harmful rays is important at any age, but it becomes paramount as you grow older. When you hit the backyard, beach or bike trail, show your skin some love by always wearing sunscreen from head to toe. Keep your face extra-protected with a hat and chic sunglasses, too.

New year’s resolutions get a bad rap. It’s only natural that as one year gives way to the next, you become more introspective and more motivated to find a better tomorrow. As you craft your plan to make 2021 the best year yet, consider upgrading your beauty regimen to look as good on the outside as you feel on the inside.