10 Simple Ways to Relieve Sore Muscles After a Workout

Exercise is essential for maintaining a healthy lifestyle, but the aftermath of an intense workout can leave you with sore muscles. While waking up to sore muscles following an intense workout can be satisfying, it may prevent you from working out to your full potential. While this discomfort is a natural part of the muscle-building process, there are several effective ways to alleviate soreness and promote faster recovery. Why Do Your Muscles Get Sore After a Workout? Muscle soreness, commonly referred to as delayed onset muscle soreness (DOMS), is a natural and often inevitable consequence of working out. When you push your body during a workout, especially if it involves new or intense exercises, microscopic damage occurs to muscle fibers. This damage triggers an inflammatory response as the body works to rebuild the stressed muscles. The inflammation, coupled with the accumulation of metabolic waste products like lactic acid, contributes to post-workout stiffness. Additionally, the muscle adaptation and growth process involves the recruitment of muscle fibers that aren't accustomed to strenuous activity. This microtrauma and subsequent repair are essential components of muscle strengthening and growth, making soreness a sign that your muscles are adapting to new challenges. While the discomfort can be bothersome, understanding that it’s a natural part of the muscle-building process can help you appreciate the positive changes occurring in your body as a result of your hard work.  Remedies for Sore Muscles After a Workout To help alleviate the discomfort and stiffness that comes with tough training sessions, consider incorporating the following remedies into your exercise routine. These strategies aim to soothe soreness, reduce inflammation and ensure you’re back on your feet for your next workout. Warm Up and Cool Down Never underestimate the importance of a proper warm-up and cool-down in your workout routine. A dynamic warm-up, consisting of light cardio and dynamic stretches, prepares your body for the upcoming activity by increasing your heart rate and blood flow to your muscles. On the other hand, a cool-down with static stretching helps bring your heart rate back to baseline and prevents lactic acid build-up, reducing muscle soreness. Use a Foam Roller or Massage Gun Foam rolling is a self-massage technique that involves using a foam roller to target sore or tight muscles. This practice helps release knots and trigger points, promoting better blood circulation and reducing muscle tension. Spend 60 seconds rolling over each muscle group, paying extra attention to particularly stiff areas. Hydrate, Hydrate, Hydrate Proper hydration is one of the simplest yet most overlooked aspects of muscle recovery. Drinking an adequate amount of water helps flush out toxins from your muscles and prevents dehydration, which can exacerbate muscle soreness. Make sure you drink ample water before, during and after your sessions. The U.S. National Academies of Sciences, Engineering, and Medicine recommends at least 2.7 liters a day for women and 3.7 for men. Get Regular Sports Massages (If You Can) Integrating regular sports massages into your wellness routine can be a game-changer for muscle recovery. A skilled massage therapist can target specific muscle groups, releasing tension, reducing inflammation and enhancing flexibility. Sports massages not only provide physical benefits but also contribute to mental relaxation, reducing stress and promoting an overall sense of well-being. Keep Your Body Moving Consistency is key when it comes to maintaining a healthy and resilient body. Keep your body moving instead of succumbing to the temptation of prolonged periods of inactivity. On mornings you wake up too stiff for your usual workout, settle for a gentle walk, jog, swim, cycle or even stretch instead. Engaging in low-impact activities promotes blood circulation and prevents stiffness. Light movement encourages the flow of nutrients to your muscles and joints, aiding recovery and reducing the likelihood of experiencing extensive soreness after a training session.  Focus on Nutrition Fueling your body with the right nutrients is vital for muscle recovery. Consume a balanced diet rich in protein, which is vital for repairing and building muscle tissue. Additionally, include foods with anti-inflammatory properties, such as fruits, vegetables and omega-3 fatty acids, to help reduce muscle inflammation. Incorporate these nutrient-dense foods into your diet: Fatty fish like salmon, trout, sardines and mackerel Beetroot, tart cherry, watermelon or pomegranate juice Protein shakes Eggs Starchy vegetables like pumpkin, butternut, potatoes and sweet potatoes Relax in a Salt Bath Relaxing in a salt bath, particularly with Epsom salts, is a therapeutic way to soothe sore muscles. Epsom salts contain magnesium, a mineral known for its muscle-relaxing properties. As you soak, your skin absorbs the salts, promoting muscle relaxation, reducing inflammation and easing tension.  Combine this with a warm bath to enhance blood circulation, and you have a rejuvenating experience that provides a treatment for your muscles but is also a good way to relax mentally and clear your mind.  Use Compression Garments Wearing compression garments, such as compression sleeves or socks, can reduce muscle swelling and improve circulation. These garments apply pressure to the muscles, speeding up recovery and alleviating soreness. Try Hydrotherapy Taking a dip in a hot tub or a cold plunge pool can be an effective way to promote muscle recovery. The water reduces the impact on your muscles, and the temperature variations can help improve blood circulation and reduce inflammation. Rest and Sleep Allowing your muscles to rest is crucial for recovery. Adequate sleep is when your body repairs and builds muscle tissue, so aim for 7–9 hours of quality sleep each night. Avoid overtraining and listen to your body — if you’re feeling excessively sore, consider adding rest days to your workout routine. How Long Do Sore Muscles Last For? The duration of this soreness can vary from person to person and depends on factors like the intensity of your workout, individual fitness level and the type of exercise you performed. Typically, muscle soreness sets in 48 to 72 hours after exercising and peaks around the 48-hour mark.  Fortunately, these effects are temporary and tend to subside within a few days. Symptoms should improve as the muscles repair and adapt. Incorporating effective remedies into your regimen can ease these symptoms and allow you to get back to training as soon as possible. If soreness persists for an extended period or is unusually severe, you may have picked up an injury and it’s advisable to consult a health care professional. Level Up Your Training Relieving sore muscles after a workout typically involves a combination of techniques, like optimizing hydration and nutrition, incorporating stretching, resting and active recovery. Incorporating these strategies into your pre- and post-workout routine can speed up your recovery process and ensure you’re ready for your next workout with minimal discomfort. Updated on March 1, 2024

People think of stress as the top cause of migraine, but multiple triggers result in it. Depending on the root cause, the treatment also varies. Migraine symptoms can reduce your quality of life. Learn how to get rid of a migraine attack and relieve pain fast.  1. Take Medications The most convenient way to relieve migraine pain is by taking over-the-counter medications, like pain relievers. The home medicine kits often have a supply of aspirin or ibuprofen pills. You can easily reach for the meds when migraines happen.  2. Get Massage Therapy If you want to go a natural treatment route, a massage — an ancient pain remedy — may be effective. Although it doesn't work for all cases of migraine, it's a good remedy for those who are receptive to the treatment. Experts conducted a study to determine the effects of massage on migraine between a group that was treated with it and the control group that didn’t receive intervention. At the end of the study, the group that received massage had fewer sleep problems, much less migraine, more headache-free days and higher levels of serotonin that improved their mood. Massage may be beneficial in relieving migraine frequency and pain intensity.  3. Apply a Compress Another homemade remedy to address pain is to apply a cool and warm compress to the affected area. Similar to how athletes use compress for sore muscles, it can also effectively treat migraine headaches. Ice can numb the painful area and reduce inflammation. To use, grab an ice pack and apply it to the head or neck.  Alternatively, use a hot pack for 15–20 minutes several times daily to relax the tense muscles around the head.  4. Take a Nap or Adequate Rest Sleep can be effective in easing the symptoms of a migraine attack. Sometimes, the lack of sleep can trigger these headaches, so a brief nap if you can lie down may help you recover from pain.  Sleep troubles are also closely associated with headache disorders. One study found that insomnia is a common complaint among people who experienced 15 days of headaches with migraine. If sleep deprivation causes pain around your head area, fixing your sleep routine may address or minimize headache troubles.  5. Hydrate With Fluids You may also experience headaches when you’re dehydrated. When the body lacks fluid, the brain contracts and moves away from the skull. It puts pressure on the nerves, leading to pain.  Dehydration can trigger migraine. So when you experience extreme thirst, dry mouth and dizziness when a migraine happens, hydrating may help soothe the pain and solve the problem.  6. Use Essential Oils Some essential oils that come from medicinal plants contain analgesic qualities to lessen the pain associated with migraine.  Peppermint oil has menthol known for its cooling effects and ability to relax tensed body areas. Applying a diluted solution topically and gently massaging the affected area can help alleviate headaches. Chamomile essential oil has calming effects and is an effective remedy for tension headaches, anxiety and insomnia.  7. Try Herbal Remedies During olden times, people rely on herbs to treat various diseases. So, if you love natural remedies, herbs are another excellent alternative to treat migraine. A few of the herb recommendations with pain-relieving benefits are: Feverfew Butterbur Willow Ginger Valerian Dong Quai Lavender Rosemary Peppermint Linden They may not always be accessible, but if you plan to make a garden, you might want to plant herbs with medicinal properties. Remember, some herbs may also react with medications. If you have an existing condition and are taking meds, check with your health care provider if it's safe.  8. Fix Your Diet Unknown to many people, diet can also catalyze migraine and how often you experience them. Common triggers include:  Alcohol, especially red wine and beer Chocolate Cured meats Smoked fish Yeast extract Aged cheese Artificial sweeteners monosodium glutamate or MSG Food preservatives with nitrates and nitrites While it can be difficult to tell whether a specific food caused the bouts of headaches, watching your diet and sticking to a healthy one reduces the risk of diet-triggered headache disorders. 9. Manage Stress Stress is another factor that often leads to migraine. Adopt relaxation techniques, like breathing techniques, hobbies or music therapy. Pain increases in intensity when you focus on it. By diverting your attention to your breathing or relaxing mental imagery, you can reduce pain and ease stress.  10. Drink Coffee You might think of coffee as nothing but a morning booster — but surprisingly, the caffeine in your morning cup of joe can save you from troublesome migraine attacks. Caffeine is a common ingredient in many pain relievers as it makes them 40% more effective due to its inflammatory benefits.  Remember to take caffeine moderately, even as a treatment for headaches. Overconsumption can be detrimental to health.  Role of Lifestyle in Migraine Your lifestyle has a significant role in managing migraine and other diseases that can prompt it. Know how to get rid of a migraine headaches by improving your lifestyle. 1. Get adequate sleep. Set a fixed sleep-wake schedule to regulate your circadian rhythm. Avoid using gadgets before bedtime and create a conducive environment for rest. 2. Exercise regularly. Experts recommend getting 150 minutes of moderate aerobic training every week. Join fitness classes regularly or engage in your favorite exercise for 30 minutes daily to meet the required physical activity. 3. Eat a healthy diet. Don't skip meals, as hunger can also trigger headaches. Make sure to stuff up on fruits, vegetables and wholesome choices. 4. Manage your stress by adopting relaxation techniques. By learning how to get rid of a migraine headache through yoga, meditation or other stress management techniques, you can prevent it from affecting your life. 5. Avoid triggers, such as alcohol and stress. If you want to live pain-free, skip on alcoholic beverages and find ways to regulate your stress. Migraine Is Treatable The pain from migraine can diminish your quality of life. Fortunately, online resources can teach you how to get rid of a migraine headache using natural remedies and medications. The first step to treatment is identifying the trigger. By learning the cause, you can apply the appropriate remedy and manage the disease effectively. Lastly, a positive lifestyle that includes sufficient sleep, a good diet and  exercise is essential to living a healthy life free from migraines and other diseases. 

Chia seeds were originally cultivated and grown in Mexico and considered a staple crop, along with corn and beans. These grains — resembling watermelon seeds, pack a lot of nutrition and come in black, brown and white colors. They were a significant part of the diet of Aztec warriors during ancient times, giving them energy and endurance during fierce battles.  Chia seeds are recognized as a superfood, with nutrition experts lumping them with nuts and dried fruits. People love to include these grains in their diet for many good reasons. Learn the benefits of chia seeds and why they’re a valuable addition to your daily plate.  Nutritional Profile of Chia Seeds As a superfood, chia seeds are loaded with healthful properties that can do wonders for your health, heart, brain, skin and overall well-being. Including them in your diet can help you meet your daily nutritional needs.  High in Fiber Chia seeds are chock-full of soluble fibers and mucilage — substances responsible for their sticky texture when the seeds are moistened. Soluble fibers have several health benefits. They can boost digestion, support bowel movement and make your gut healthier. Leveling up your diet with chia seeds as toppings in oatmeal or as a smoothie will boost it with an extra nutritious flair and make it more enjoyable. As they're easy on the stomach, they can aid your digestive system. Excellent Source of Plant-Based Protein Even more impressive is that chia seeds contain all 10 essential amino acids the body can't make, including leucine, phenylalanine, lysine, arginine and valine.  These substances are the building blocks of protein, so if you're looking for a plant-based protein source, they're your best bet, as 18%–24% of their mass accounts for these macronutrients. These tiny seeds may look insignificant but their protein content shouldn't be underestimated. They’re essential for muscle growth and repair. Rich in Healthy Fats and Omega-3 Fatty Acids They’re also an excellent source of omega-3 fatty acids, containing 20% of these healthful oils that are good for the brain, heart, lymphatic system and other bodily functions. Packing more omega-3 than flaxseed, what makes these grains a notch higher in nutrient value is their omega-6 acid content that makes your skin glow, hair healthy and bone strong. The next time you have your salad, sprinkle some seeds for an added texture and nutritional boost.  Other Essential Nutrients Chia seeds are a multi-nutritional source, promoting them to a superfood category and a favorite of many food enthusiasts. One portion weighing 100 grams has the following vitamins and minerals.  Calcium: 631 mg Iron: 7.72 mg Magnesium: 335 mg Potassium: 407 mg Vitamin C: 1.6 mg Manganese: 2.72 mg Zinc: 4.58 mg Vitamin B3 or Niacin: 8.83 mg It's not surprising chia seeds were once used as a currency for trading goods within the Aztec empire because of how nutritious they are. You're missing out on many health benefits by skipping them on your diet.  Excellent Benefits of Chia Seeds Chia seeds are tiny but many health enthusiasts applaud them for their powerful benefits. Here are just a few reasons to include them in your diet. 1. Help You Manage Weight They're rich in soluble fiber, helping you manage and lose weight. Adding water to chia seeds plumps them to form a gel-like substance that makes you feel full faster after eating while slowing down digestion. Increasing your daily soluble fiber intake by 10 grams can reduce your risk of gaining belly fat by 3.7%.  Moreover, fiber is a natural appetite suppressant, meaning consuming chia seeds will reduce hunger and calorie intake. They can prevent overeating and help you manage your BMI at a healthy limit.  2. Good for the Heart Heart diseases are a prevalent health concern in the U.S. Diet has a crucial role in keeping heart conditions in check.  Eating chia seeds containing a remarkable amount of omega-3 fatty acids can help improve your heart health and manage associated diseases. These grains, full of valuable components like polyphenols, antioxidants and fiber, can help curtail the risk of cardiovascular ailments, including high blood pressure, triglycerides and cholesterol. Your heart will thank you for eating chia seeds frequently.  3. Regulate Blood Sugar Do you have a high risk for diabetes? Another health-changing merit of fiber and fundamental nutrients in chia seeds is lowering the risk of diabetes. Every 100 grams of these seeds contains 34–40 grams of dietary fiber, 100% of the daily recommended intake for adults.  Since the body can’t break down or absorb fiber, consuming fiber-loaded foods like chia seeds will prevent your glucose level from crashing or going haywire after a meal. This enables you to regulate your blood sugar in your target range.  4. Boost Gut Health Chia seeds are also among the few foods containing prebiotics, dietary compounds integral to the gut. Since their natural sources are limited, prebiotics are often synthesized into supplements, such as capsules and powders.  Prebiotics have many health benefits, like decreasing the severity of gut conditions and enhancing metabolic health. One review found that people with irritable bowel syndrome (IBS) with constipation may improve with inulin treatment, a type of prebiotic. Besides soothing gut inflammation, sufficient prebiotics in the body may also support healthy blood sugar, triglyceride and cholesterol levels. 5. Strengthen Your Immunity They also have antioxidant and anti-inflammatory benefits, boosting your immunity while keeping you healthy. Eating chia seeds is like adding another layer of protection against diseases.  Their special microchemicals and omega-3 fatty acids — which are potent antioxidants — help decrease your sensitivity to inflammation, oxidative stress and substances that harm the cells. Chia seeds have solid nutrient profiles that make them extra good for you. A Versatile Addition to Your Diet The best thing about chia seeds is that they're a versatile diet addition, solving the meal preparation problem in a flash. You can sprinkle them as toppings in salads, substitute for flour in soups, mix in dips or add them to water. Prepare your baked, cooked, blended recipes with these tiny yet mighty grains.  The benefits of chia seeds encompass overall health. You won’t have to worry about how to incorporate them regularly to maintain your healthy plate as you’ll have countless options.

Postpartum depression or PPD, is a type of depression that some people experience after giving birth. It can cause feelings of sadness, anxiety and exhaustion, impacting their ability to care for themselves and their baby. It can seriously impact your emotional well-being, relationships and the baby's overall health. Early recognition and support are essential for effective management.  Understanding Postpartum Depression PPD is quite common, affecting around 1 in 7 women, which is 15%. Prevention strategies for postpartum depression are essential. Early identification of risk factors, support during pregnancy and raising mental health awareness can make a significant difference.  Signs and Symptoms of PPD Signs and symptoms of PPD include persistent feelings of sadness, anxiety and emptiness, along with changes in appetite and sleep patterns. Other indicators include a lack of interest or joy in activities, difficulty bonding with the baby and severe cases and thoughts of self-harm or harming the baby.  Recognizing these signs is crucial for early intervention and support. If you or someone you know is experiencing these symptoms, seeking help from health care professionals is essential for effective management and recovery. The Difference Between “Baby Blues” and Postpartum Depression “Baby blues” and postpartum depression differ in their timing, intensity and impact. Baby blues typically surface in the first two weeks after childbirth, causing mild mood wings and occasional sadness but they usually fade without specific treatment. On the other hand, PPD extends beyond the initial weeks, often emerging within the first few months and involves more intense and persistent feelings of sadness, anxiety and challenges in daily life.  Baby blues are common and temporary, affecting 8 in 10 new mothers. PPD is more severe, impacting about 1 in 8 women and requiring intervention such as therapy or medication for improvement.  The Potential Risk Factors for Developing PPD Several factors can increase the risk of PPD. Recognizing these risk factors is essential for proactive prevention and effective management of postpartum depression: History of depression or anxiety: Past mental health challenges can make someone more prone to PPD during the postpartum period. Lack of support system: Feeling alone without strong emotional support raises the risk of it. Having friends, family or a community around is essential. Difficulties during pregnancy or childbirth: Complications in pregnancy or a tough delivery can add stress, increasing the likelihood of postpartum depression. Hormonal changes and imbalances: Significant hormonal shifts post-birth impact mood and contribute to the risk of PPD. The estrogen and progesterone that help contribute to “baby blues” levels drop after pregnancy. Understanding these changes is crucial in addressing mental health concerns early.  Impact of Postpartum Depression Postpartum depression doesn’t just impact the mother—it also affects the baby’s development. Understanding these effects is crucial for providing timely support: Effects of PPD on the Mother PPD doesn’t just impact the mother. It ripples through different aspects of her life. PPD can make everyday tasks difficult, affecting how a mother manages her routine and overall quality of life.  Postpartum depression might also strain the emotional connection between a mother and her baby, potentially influencing their emotional growth. Early support is essential to maintain this vital relationship. If left untreated, PPD raises the risk of persistent depression and anxiety disorders. Seeking help promptly is crucial to prevent long-term mental health issues and ensure the well-being of the mother. Effects of PPD on the Baby PPD depression not only affects the well-being of mothers but also has potential consequences for their babies. It can affect a baby’s development, leading to delays in reaching milestones and an increased likelihood of behavioral issues as they grow. Babies of mothers with PPD may experience challenges in forming a strong emotional bond, impacting their sense of security and trust. It may elevate the risk of cognitive and emotional difficulties for the baby, potentially affecting their overall well-being. Prevention Strategies for PPD During pregnancy, depression is experienced by 23% of women which is why early intervention is vital. This mitigates risks and creates a healthier environment for the child’s development and the mother’s overall well-being. Here are ways to prevent PPD: Open communication: Understand the importance of recognizing signs early and taking proactive steps to prevent PPD by seeking help promptly. Have honest conversations about mental health during and after pregnancy to build understanding and garner support from those around you. Supportive prenatal care: Acknowledge the significance of health care that prioritizes emotional well-being during pregnancy, contributing to a smoother postpartum experience. Make sure you undergo regular screening during and after pregnancy to identify PPD symptoms early. Promote self-care practices: Prioritize self-care by ensuring you get enough rest, maintain balanced nutrition and incorporate physical activity into your routine. Take time for relaxing activities like enjoying a warm bath or short breaks. Connecting with a friend, practicing mindfulness or doing light exercises can be simple yet effect ways to prioritize self-care. Stress management techniques: Explore stress-relief methods like meditation and mindfulness to help you navigate the challenges of postpartum life. Advocate or social support: Emphasize the importance of family and friends for emotional support and building connections within your community. Share information with loved ones about the symptoms so they can understand and create a supportive environment for you as a new mother. Professional Support and Treatment Options Talk to professionals who offer psychological therapies like cognitive-behavioral therapy or interpersonal therapy. Consult your health care provider about medications like antidepressants that can help manage it. Connect with support groups and counseling services to share experiences and receive guidance. If you need assistance, know where to find resources. Local mental health clinics and support hotlines are good starting points.  Explore organizations like Postpartum Support International (PSI) and the National Alliance on Mental Illness (NAMI) for expertise in postpartum mental health. What is Postpartum Depression? Knowing about postpartum depression is important for pregnant and new moms. Addressing PPD helps create a supportive environment for you and the baby during this important time. Updated on February 23, 2024

Grocery stores never run out of grapes. These berries are a mainstay of the fruit aisles, regardless of the season. They quickly catch your eye because of their vibrant red, black, green, yellow, pink and purple colors. But the real question is, “Are grapes good for you?” Learn why these vine fruits deserve a spot on your daily healthy plate and the 10 reasons they're beneficial to health.  What Are the 10 Health Benefits of Grapes? Grapes are chock-full of essential nutrients that make them a great addition to your healthy plate. These nutritional benefits can help reduce your risk for certain diseases, improve brain health and strengthen your immune system. 1. Rich in Vitamin C Vitamin C is a powerful antioxidant that aids the immune system in fighting diseases. A cup of these round fruits weighing about 92 grams has 3.68 mg of vitamin C, making them a good source of nutritious compounds to support robust immunity. They're your best bet for a vitamin C boost if you want something not citrusy. 2. Loaded With Potassium Potassium is a mineral with several health functions. It can help lower blood pressure, heart disease and stroke. Cardiovascular ailments are among the leading causes of fatality among Americans. While exercising, taking medications and other positive lifestyle shifts can minimize the incidence of heart disease, proper nutrition by eating more of these vine fruits may help fill the daily potassium requirement to promote better heart health. 3. Oozing With Vitamin E Do you want healthy skin and shiny, radiant hair? Eating these berries is a natural and affordable solution to have smooth and hydrated skin and hair. These are full of vitamin E to help prevent skin conditions like acne and improve the blood flow to the scalp for better-growing locks. Save money on personal care products by nourishing your skin and hair from the inside. 4. Packed With Vitamin K and Copper A cup of red or green grapes that weighs about 151 grams has 22 µg of vitamin K and 0.191 mg of copper. Both of these nutrients are essential in energy production, bone-building and blood clotting. Improve bone health until old age by consuming grapes regularly. 5. Has High Water Content Grapes also have a high water content, meaning you can snack on them to elevate your hydration and improve digestion without worrying about weight gain. They taste great and refresh you like a cucumber lemonade during hot weather. They're about 82% water so you can eat more to feel satiated. Apart from this, grapes also contain pectin — a soluble fiber that helps reduce your total cholesterol levels.  6. Rich in Resveratrol Resveratrol is found in the skins of the red variety of grapes and belongs to the micronutrients called polyphenols that have significant health-promoting benefits. Stacked with anti-inflammatory effects and antioxidants, eating grapes can protect you against cancer, diabetes and Alzheimer's disease. You get all this good stuff by including these nutritious vine fruits in your diet.  7. Has Melatonin These berries are among the slumber superstars, containing the sleep hormone melatonin that promotes quality shuteye. Sleep deprivation is a massive problem among Americans due to their lifestyle. Melatonin is an essential chemical in regulating the sleep-wake cycle. Munching on grapes instead of cake for dessert after dinner may help you relax and sleep better. 8. Full of Insoluble Fiber These berries are loaded with insoluble fiber that helps moderate bowel movements. They help promote a healthy digestive tract and are one of the best fruits to eat for people with irritable bowel syndrome or constipation, as they contain less fructose. 9. Stuffed With Flavonoids Red grape berries contain three types of flavonoids — tannin, flavonols and anthocyanin. Tannins are found in the skin and are beneficial for regulating blood sugar and countering the damage caused by free radicals. All three combine to form flavonoids with powerful antioxidant, anti-inflammatory and cardio-protective effects. After learning of their potent health benefits, you'll never see grapes the same way. 10. Low in Glycemic Index (GI) Rating Grapes are sweet, so people naturally think it's a fruit people with diabetes should avoid. But it's the contrary, as grapes have a low GI value. The antioxidants in these berries — such as the proanthocyanidins, phenolic acids, flavonols and anthocyanins — prevent sudden sugar spikes, making it easier to process the changes in glucose after a meal. People with sugar level irregularities can considerably benefit from eating grapes as they're one of the recommended fruits for them.  These benefits prove grapes are premium fruits because of their nutritional makeup.  How Many Grapes a Day Should You Eat? Others say one serving — half a cup with about 16 pieces of grapes — is good. But people often don’t count the quantity of berries they eat and end up eating more than usual. One study revealed eating about two cups of grapes daily can help offset the adverse effects of a high-fat Western diet. Although the study was conducted on mice, the results showed positive associations between consuming grapes and lowering the risk of fatty liver — a common consequence of a high-fat eating pattern among Americans. Grapes also have compounds that may help promote a healthy gut microbiome so eating more may be required for those who need it. What Color Grapes Are the Healthiest? The most common colors of grapes in the grocery stores are green and red. While both are nutritious, black grapes are the best option as they contain more healthful substances. They have more antioxidants as the darker skin tone contains more polyphenols. They also have more vitamins A, C and K than other grape colors. Furthermore, black grapes are richer in resveratrol, which has anti-aging capabilities. Incorporate Grapes Into Your Daily Diet All of these nutritional benefits of grapes only tell one thing — they're a great addition to your daily diet. Grapes are packed with healthful compounds that promote them as well-rounded fruits the body needs for proper functioning. Grapes come in different colors, but the black varieties are the best choice. They may be slightly costly, but it's worth the little price increase as you get more good stuff. The next time you drop by a grocery store, remember to pick a bag of delicious grapes for your daily diet supply.

Lavender oil has always been a popular essential oil for aromatherapy. People have used it for centuries to treat various ailments, including depression, stress and anxiety. In addition to its many medical uses, lavender can also be useful as a relaxing sleep aid. Yet, many people wonder whether lavender oil is safe for dogs. Unfortunately, it's not always safe — it can even be toxic! Here’s everything you need to know about using lavender oil for your pup, including tips on getting high-quality lavender oil that’s safe for your dog. What Is Lavender Oil? Lavender oil is a natural, essential oil that comes from Lavender flowers. It has a long history of medicinal use, often used to soothe stress, relax muscles and improve sleep.  Aromatherapists consider it one of the most versatile oils because it has a sweet, warm scent that can be calming or energizing — depending on how much you’re using. You can even find it in various products, from bath salts to massage oils. Lavender oil is typically extracted from lavender buds by steam distillation. The oil produced from these buds has a mild scent, but people may enhance it with other scents to create more complex blends for aromatherapy. Is Lavender Oil Safe for Dogs? It turns out that lavender oil is safe for dogs, but only in small quantities. While a small amount of lavender essential oil on your dog won't harm them, you should still be careful with the amount and frequency of use. Keep in mind that your dog should never ingest lavender oil as it can cause vomiting or diarrhea. Lavender oil can be toxic to dogs when consumed in large amounts. This is because essential oils are high in potency and can create complications for your four-legged companion. If you decide to use lavender oil, you should always dilute it and apply it in small amounts. In general, your vet may not recommend using lavender oil on your pet. If that is the case, safer alternatives are always available. Some examples include chamomile oil for anxiety or coconut oil for skin care. What Are the Benefits of Lavender Oil for Dogs? When used safely, lavender oil can have tremendous therapeutic benefits for dogs. Here are some of the ways it can help: Sedative: Lavender oil can be great for calming anxious or hyperactive dogs. Antibacterial and antifungal: Lavender oil has antibacterial and antifungal properties — making it effective against common bacterial and skin infections. Repellent: Whether you have fleas in your home or mosquitos are a problem in your area, lavender oil can make great use as a natural insect repellent. You can apply it to your dog’s fur or add it to their shampoo to keep them safe from pesky pets. Lavender oil can also benefit your dog by easing joint pain, inflammation, and swelling and helping with pain management. It has many uses for managing various conditions in your dog’s life. Therefore, it’s worth learning how to apply it properly. How To Apply Lavender Oil to Your Dog Safely Though lavender oil is a natural remedy for many ailments, using it on dogs can be tricky. Before using it on your dog, ensure they’re not allergic or sensitive to it. If you’re unsure of their reaction, try mixing a small amount of diluted lavender oil with coconut or olive oil. Then rub it into the skin and wait a day to see how your dog reacts. Keep an eye out for symptoms like itching, redness, swelling or excessive shedding. If you see no reaction, you can contact your veterinarian to learn more about the right amount to give your pet and how much to dilute it. There’s no one-size-fits-all solution, as the amount will depend on their size, age and health. Yet once you dilute it properly, you can apply it directly to their skin or allow them to get a couple of sniffs of it. You can also use it safely by adding diluted drops to their collar or bandana. Additionally, lavender oil can be great to add to their bed to use as aromatherapy. How To Choose the Right Lavender Oil Be sure that when you’re ready to add lavender oil to your dog’s health care routine, you must choose a high-quality type and one from reputable sources. Otherwise, you might end up with an oil containing contaminants and other additives that can cause adverse effects. Here are some things to look for when choosing the perfect lavender oil: Labels that say Lavandula — the Latin name for lavender. The bottle contains a lot number. It comes in a blue or amber color bottle. The price doesn’t seem too low, as cheap lavender oil products can cause adverse effects. Consider consulting with an aromatherapist or holistic practitioner to give you recommendations on which brands to use. Enjoy the Benefits of Lavender Oil for Dogs Though lavender oil is safe for dogs, it’s important to use it responsibly and in moderation. It also helps to ask questions when you have concerns about whether your dog is sensitive to lavender oil. Therefore, you should always consult your veterinarian before applying any essential oils. Now that you know these safety measures, give it a try and see how it will help your dog.

If you exercise regularly, muscle soreness is nothing new to you. You may experience it after stretching a tight body area or exerting force on a weak muscle to lift a weight repeatedly. Body pains and aches are an inevitable effect of contracting the muscles beyond their existing capability level. Learn how to relieve sore muscles fast in six ways. How Muscle Soreness Occurs Muscle sores occur when the connective tissue surrounding the muscles sustains microtears during exercise, triggering an inflammatory response. While it's associated with pain, it's a normal part of the muscle growth process and positively affects the body. After healing, the muscles are back more robust.  Types of Muscle Soreness There are two types of muscle soreness. Treatment is tailored depending on the type you sustain when doing fitness activities. 1. Acute Muscle Soreness (AMS) It’s a type of muscle pain felt instantly or up to 24 hours after your gym sessions. Two things can cause AMS — muscle fatigue and lactic acid buildup as a byproduct of energy production without oxygen.  For light aerobic exercise — like walking or casual biking — the muscles use oxygen to supply the active body parts with energy. But for strenuous routines, such as weight lifting and high-intensity interval training (HIIT), the oxygen can’t travel to the muscles at the same pace as they burn energy. As a result, they make energy anaerobically or without oxygen. The byproduct of this process is lactic acid which leads to immediate muscle soreness. It should be gone about an hour after you stop moving.  2. Delayed-onset Muscle Soreness (DOMS) It's a type of pain opposite to AMS, as soreness is felt 24–72 hours after a workout. In this case, pain is a positive response since the body recognizes its limitations. Restoration encourages the tissues to expand and grow to adapt to future requirements. The next time you exercise, you'll have increased muscle tolerance and are less likely to get sore.  Generally, sore muscle indicates progress and muscle adaptation and is beneficial for health. However, it's bound to have risks if it becomes excessive, so avoid overusing your muscles. How to Relieve Sore Muscles Fast Thankfully, several home remedies can address muscle problems after fitness training. Learn how to relieve sore muscles fast in six ways. 1. Stretching and Active Recovery It may seem counterintuitive to move when your muscles are already sore but stretching can help. It’s ideal for treating AMS after a demanding activity. When you move the aching muscles gently, you facilitate active recovery by boosting blood circulation and helping break down the accumulated lactic acid in the muscles. The key to preventing further damage to the body areas is to do mild stretches. Switching to low-impact yoga or Pilates following a stressful activity is a good option. 2. Cold Therapy Cold therapy eases swelling and pain, slows blood flow and numbs the painful area. When applied to an affected area, it restricts the blood vessels to decrease blood flow and reduce inflammation. Ice has an analgesic property and is best for treating short-term aches, like muscle or joint pain.  Apply an ice pack to the sore area for 20–30 minutes for 2–3 days to alleviate muscle inflammation. Avoid over-icing as it can potentially cause skin damage.  3. Heat Therapy Heat therapy has the opposite effect of cold therapy — it expands the blood vessels to increase blood flow and allow more oxygen and nutrients to reach the sore area, soothing pain over time. It can warm the muscles up, reduce joint stiffness and pain and ease spasms.  Apply heat to the injured area using a heating pad for 20–30 minutes. Alternatively, you can soak in a warm bath.  If you find it confusing when to use cold and heat therapy, remember to warm up before any activity and cool down afterward. Before exercising, apply heat to increase the joint’s mobility and use ice to soothe post-training discomforts.  4. Massage Like heat therapy, massage also facilitates circulation by breaking up congested areas with pressure, enabling blood to flow more easily to the muscles. This blood carries oxygen and nutrients the body needs for recovery. A study on mice found that applying repeated pressure to the injured leg muscles led to stronger and faster recovery. Researchers discovered that compression can squeeze the inflammation-causing cells out of the muscle tissue to allow healing. Massage has many benefits, including stress relief and muscle recovery. A session after a stressful workout is the most relaxing way to end the training.  5. Eat Healthy  You can also minimize muscle aches naturally by tweaking your diet. Foods can heal through the anti-inflammation benefits and other nutrients they provide for the body. Make sure you have these options in your kitchen for optimum muscle recovery. Tart cherry juice Watermelon Fatty fish Pomegranate juice Beet juice Whey protein shakes Eggs Dairy Starchy vegetables Coffee 6. Hydrate Properly Whenever you work out, you lose lots of bodily fluids through sweat. You must replenish by hydrating during and after a workout. Water helps the heart pump blood easily and supports efficient muscle functions. Here’s a quick guideline for fluid intake. Before exercise: Drink 16–20 ounces of fluid four hours before training. During exercise: Drink 8–12 ounces of fluid every 15 minutes, without exceeding 1.5 liters every hour.   After exercise: Drink 16–24 ounces of fluid for every pound you lose. Proper hydration through water, watery fruits or vegetables and sports drinks is crucial when you do activities that make you lose your body fluids.  Fitness Strategies to Reduce Muscle Soreness While muscle pain is an inevitable aftermath of physical activities, you can reduce the severity of soreness with some strategies. 1. Build Routines to Gradually Progress Avoid jumping to high-intensity routines immediately. Build your exercise starting from mild stretching to strenuous strength training. Doing so conditions your body to the increasing muscle demand.  2. Allow Recovery Periods in Between While it’s tempting to squeeze a whole-body training into an hour session, you risk getting injured by transitioning between sets or reps without rest. Rest for a few seconds in between routines to help the muscles recover. Similarly, alternate muscle groups when training and assign rest days for healing. 3. Have a Proper Warm-Up and Cool-Down Warm-ups help prime your body for training. Just like how a pilot performs a ground roll on the runway before taking off to get that necessary lift, warming up raises the body temperature and heart rate and increases blood flow to prepare the muscles for physical activities. It minimizes the risk of injury. Cooling down is as important as warming up to restore the body’s physiology to normal. Relieves Sore Muscles Fast Using Natural Means Soreness is a positive sign of muscle growth, so it’s OK to experience it after a satisfying workout. You can ease any body aches and pains by using cold and hot therapy, massage, eating healthy and hydrating. The pain should resolve in a few days, but if it doesn’t, check with your doctor if it’s a potential injury. 

Breakfast is often considered the most important meal of the day and for good reasons. Eating a healthy breakfast can help kick-start your metabolism, provide energy for the day and even aid in weight loss. However, with so many options, it can take time to figure out where to start. Here are 10 healthy breakfast ideas to help you on your weight loss journey. 1.  Greek Yogurt and Berries Greek Yogurt is a good protein source and can keep you feeling full for a long time. Pairing it with a serving of berries, which are high in fiber and antioxidants, makes for a well-balanced and delicious breakfast. 2.  Overnight Oats Overnight oats are a great make-ahead option for busy mornings. Simply mix old-fashioned oats, Greek yogurt and your choice of milk or any of its alternatives the night before and let it sit in the fridge. In the morning, top it with your favorite fruit and a drizzle of honey for a healthy, satisfying breakfast! 3.  Egg and Vegetable Scramble Eggs are high-protein breakfast ideas and are a great source of healthy fat. Scrambling them with vegetables such as bell peppers, spinach and mushrooms makes for a well-rounded breakfast that will keep you feeling full until lunchtime. 4.  Avocado Toast Avocado is rich in healthy fats and fiber. You can spread it over a piece of whole grain toast with a poached, hard-boiled or scrambled egg on top, along with your choice of herbs and freshly ground black pepper. You can serve an orange or a grapefruit on the side. 5.  Smoothie Bowl Smoothie bowls are a delicious and easy menu to get in your daily servings of fruits and vegetables. Simply blend frozen berries, spinach, Greek yogurt and skimmed milk and top with your favorite toppings such as granola, nuts and seeds. 6.  Cottage Cheese and Fruits Low-calorie cottage cheese has a subtle flavor. However, because it is so nutritious, it might aid in both muscle growth and weight loss. Pair it with a serving of your favorite fruit for a well-balanced breakfast. 7.  Quinoa Porridge Quinoa porridge is a great alternative to oatmeal and is packed with protein and fiber. Cook quinoa in milk and top it with your favorite fruit and a tablespoon of honey for a healthy and satisfying breakfast. 8.  Breakfast Wrap Wraps are a great way to pack a lot of nutrients in one meal. They can also provide a good balance of protein and carbohydrates. Fill a whole-grain wrap with scrambled eggs, veggies and a little bit of cheese for a delicious breakfast to enjoy on the go. 9.  Chia Pudding Chia pudding is a delicious and healthy alternative to traditional pudding. Mix chia seeds, Greek yogurt and milk and let it sit in the fridge overnight. In the morning, top it with your favorite fruits and some honey. 10.  Veggie and Turkey Sausage Breakfast Turkey sausage is a leaner alternative to traditional pork sausage and is an excellent source of protein. Pair it with sauteed vegetables such as bell peppers, onions and mushrooms for a well-rounded breakfast that will keep you full until lunchtime. Prepare Healthy Breakfast  Eating a healthy breakfast can significantly impact your weight loss journey. These 10 breakfast ideas are all delicious, nutritious and easy to make. Remember to pay attention to portion sizes and choose nutrient-dense options like whole grains, fruits, vegetables and lean protein. Happy breakfasting!

Understanding how to apply foundation with a brush is vital for your makeup routine. It becomes the base for your whole look, after all. There have been a variety of trends throughout the years, from beauty sponges to a thin makeup spatula. But this technique and tool has stood the test of time for a reason. How to Properly Apply Foundation With a Brush Brushes give you more control when applying your makeup base, as well as other cosmetic products. When laying foundation, there are several ways you can approach this. This outline will provide some general steps for applying foundation with a brush. 1. Pump Out the Foundation Some people like to apply a bit of foundation to their face from the very start, while others pump product on the brush directly. While this can work, it can get messy quite quickly. It’s recommended to get one to two pumps of foundation on the back of your hand. Adding makeup product to the back of your hand lets you gauge how much to use. One to two pumps should work fine for your whole face, but it can depend on the formula of your foundation. 2. Tap Your Foundation Brush Tap your makeup brush to the back of your hand to get the product on the bristles. Applying the product with anything bigger can be challenging since they can’t get into the nooks and crannies. Meanwhile, smaller brushes take forever to finish your base. Thus, look for a medium-sized brush. It’s ideal for the brush to have a flat top so that the product is evenly taken and distributed throughout your face. Some people also find that a rounder top brush works just as well for them. 3. Start In the Center and Spread With the foundation on the brush, start adding the foundation. It’s best to start with the center of your face, so apply it to your cheeks and forehead. Keep the layer thin by tapping and buffing the product to your skin. Dragging can create streaks, so just dab the makeup on. Slowly spread the foundation by buffing it to the other parts of your face, down to your lower cheeks and chin area. When you have a little bit left on the brush, add that coverage to your nose. Too much product in this area can make you look cakey, so just use any remaining product on your brush to finish the foundation. Tips On Applying Foundation With a Brush Applying foundation with a brush has its own steps. In addition to that, there are a couple of tips that you can use to ensure that your technique will lead to a more flawless base for your makeup. 1. Know How to Work Your Foundation The guide above is meant for liquid and cream foundations, as most people use it for their makeup routine. However, other types of foundation require a little more effort from you and your brush. Here are a few examples: Serum foundation: Serum foundation or skin tints have a more watery consistency due to its ingredients. Shake up the packaging to ensure it’s mixed up well. If it’s still too thin and runny, you may have to apply the product with your fingers before going in with a brush. Stick foundation: Stick foundation is a more solid cream foundation in a twist-up component, similar to lip bullets. It is possible to warm this up as you rub the foundation on the back of your hand. You can also apply it directly on the face before buffing it out with a brush like normal. Powder foundation: Powder foundation is a good option for those with oily skin since it can help mattify your skin. Unlike other foundations, you can just tap your brush on the product directly and apply it. Some people may change their brush type to a bigger and fluffier one for less coverage, but a flat, rounded top still works best. 2. Tap Off the Excess  Many people use numerous pumps of foundation, but it’s essential to be more conservative with your product use. It’s also an excellent principle to tap off the excess product on your brush before applying the foundation to the face. Removing the excess keeps the foundation thin, which creates an even application. 3. Blend To Your Neck and Ears Most stop applying their foundation with a brush when their whole face is covered. However, it can be a little jarring when your ears and neck are a different color. Use your remaining product for those areas to ensure your face isn’t off from the rest of your skin. If you’re wearing a top that exposes your chest, consider applying a little foundation to that area as well. 4. Add More In Certain Areas It’s natural to have some areas you want to cover a little more than others. Apply some extra foundation with a brush to these parts of your face. For this part, use and blend with a classic flat foundation brush. You may also want to look into a smaller concealer brush for a precise application. Other Ways to Get a Good Makeup Base There are other ways to get a smoother makeup base besides the way you put it on. Take these additional tips for before and after foundation application. 1. Find The Right Foundation Various foundation types can sit on your face differently, depending on your skin needs and type. Try to identify what the best formula for you is. Aside from consistency, take a look at the ingredients. It’s best to have a clean, cruelty-free foundation to stay away from parabens and synthetic components.  2. Take Care of Your Skin Foundation goes on the skin, so it’s important to take care of it before and after putting on makeup. Cleanser and toner are your best friends for ensuring no cosmetics are lingering on your face. Try to make a habit of moisturizing too to avoid dry or cracked skin in the long run. 3. Have a Quality Foundation Brush Some people get the brush shape right, but they often skimp on the quality of this makeup tool. Get a good brush that doesn't shed during application. If your brushes are a little old, consider getting new ones. Try to change makeup brushes every three to five years, but it depends on their overall care and state. 4. Prime and Set Your Foundation Makeup comes in layers. The foundation should come after a primer, preferably a mattifying or smoothing one depending on your skin type. After applying the base, add powder and use a setting spray to lock your foundation in. Make Your Foundation Flawless Foundation application may seem quite meticulous. It can take trial and error for those starting, but it’s an essential step in ensuring that your makeup comes out great. Try out the tips above and kick off your routine right.

Everyone has searched for a healthy and delicious banana bread recipe ever since the loaf's boom over the past few years, and they honestly deserve it. It's the perfect answer for when you're looking for something sweet and filling. Plus, it doesn’t sacrifice taste for nutrients. How Bananas Are Healthy and Delicious Baked goods have their ups and downs regarding how good they are for your body and mind. Banana bread is no exception, using quite a considerable amount of sugar. However, the main component of this loaf that provides sweetness and melds everything together is the bananas. And luckily for us, bananas are a fantastic ingredient with many health benefits. For instance, they provide fiber and starch that improve your digestive system. They also contain potassium, which regulates blood pressure and helps heart health. The Healthy Banana Bread Batter Recipe A healthy and delicious banana bread starts with the right batter. This recipe is pretty uncomplicated since it’s easy to adjust the steps or add a couple of your own. Customize and achieve a baked good that hits all the marks you need. 1. Gather Your Ingredients and Materials For materials, you need two bowls, one large enough to hold all your batter batter. A fork is great for mashing your fruit, but you can also opt for a food processor instead. A whisk is also ideal for your mixtures. As for the ingredients, prepare the following: Bananas Eggs Milk Olive Oil Whole wheat flour Baking soda Cinnamon powder Brown sugar Salt Vanilla Extract 2. Whisk Together Your Dry Ingredients Whisk together one and a half cups of whole wheat flour, a teaspoon of baking soda, half a cup of brown sugar and a fourth of a teaspoon of salt in one of your bowls. A teaspoon of cinnamon and other spices are optional, depending on the aromatics and flavors you want your banana bred to have. Put this bowl to the side. 3. Bring Together Your Wet Mixture Mash up your bananas and add them to your larger bowl. Three big ones should be enough, but use four or five if your fruits are smaller. Crack and add two large eggs into your wet mixture. Follow it up with a fourth cup of milk, a third cup of olive oil, and vanilla extract before mixing well. The consistency should be somewhat thick. 4. Combine Your Wet and Dry Bowls Once your wet mixture looks good, grab your bowl of dry ingredients and combine everything. If you’re hand-mixing, add your dry mix in increments and stir in between. Taking your time will ensure that the final product is well-mixed. If it seems too wet, add a dash of milk to balance it out. When it is too dry, mix in some extra flour. Elevating Your Banana Bread The instructions above give you an excellent bread batter that's ready to bake. However, we have a couple of tips that you may want to consider to make your banana bread recipe healthy and delicious. 1. Use Ripened Bananas Ripe bananas are ideal for your banana bread since they contain more moisture than fresh ones. They are still able to contribute the same nutrients. In addition to that, they’re much easier to turn to mush for your batter. If you don’t have any ripe bananas, add what you have to your paper bag with a ripe apple. Your bananas will be brown and ready by morning. Another alternative would be to bake them with the skin at 300 degrees for around 15 minutes. 2. Substitute Honey for Sugar Some people are conscious about sugar in baked goods, but it’s necessary to help your banana sweeten the loaf. One healthy alternative that you can try is natural honey. Much like your fruits, they can aid your digestion health. Its liquid form can also offer a bit of moisture to your banana bread when it’s baked. 3. Mix In Some Greek Yogurt Speaking of moist, some people try to incorporate sour cream or mayonnaise into their banana bread. Another thick cream to consider for your bread batter is Greek yogurt. It makes the consistency of your loaf soft and dense in the best way. It also pairs well with bananas in helping out your gut and lowering blood pressure. 4. Add Extra Ingredients On Top The best banana bread always has toppings on it. There are countless options, but some of the most popular choices are: Nuts: Nuts add a wonderful texture to your banana bread and balance the sweetness. They also offer a good amount of fiber. Cut a few almonds in half or break apart walnuts when incorporating this ingredient into your batter. Oats: Some people like to mix bananas into their oatmeal, so it makes sense to pair them together the other way around. If you want to add a crunch to your banana bread, toast your oats before sprinkling them on top. Raisins: Raisins are delectable dried grapes that go well in healthy baked goods. They are rich in iron and anti-oxidants, making them a definite must-try. Chocolate Chips: Dark chocolate chips are healthy in moderation since they improve brain function. It doesn’t hurt that they go perfectly with banana bread, either. More Banana: If you want to commit to using banana as a main ingredient, use it as a topping, too. Slice the banana lengthwise and lay it on your batter before baking. 5. Skip the Microwave Microwaves are relatively safe alternatives to an oven, but their temperature doesn’t go over 212 degrees in many models. While it can cook your banana bread to a certain degree, the limitations will require more math and wait time. It’s better to go with your oven instead. Preheat the oven to 350 degrees before baking your batter for 50 minutes. The cooking time can vary, so use a toothpick to check the center of your loaf. If it comes out dry, it means your banana bread is ready. 6. Store Properly To keep your banana bread fresh, let it cool for an hour or two. Once it’s ready, transfer the loaf to an airtight container lined with a paper towel. Add another napkin on top before sealing and keeping it at room temperature. The paper towels help regulate the moisture in your bread. Recreate This Healthy and Yummy Banana Bread There is no doubt that banana bread can be good for both your body and your cravings when you take the right steps. Enjoy substituting certain ingredients and customizing the loaf recipe to your liking. Happy baking!