This butter is also good with savoury dishes as well as spread on sweet cakes. In savoury dishes its gives a tropical taste.

Summary: Mix butter with 20 grams of fine desiccated coconut that has been toasted, 1.5 tablespoon of honey or icing sugar and a few drops of coconut essence (to taste).

Stretches are a great way to increase flexibility, improve performance and reduce the risk of injury while running. Rather than traditional static stretches (stretch and hold), dynamic stretches (which incorporate movement) have been proven to be more beneficial for runners and other athletes alike, as they stretch your body in a more dynamic, functional way. . Swing one leg out to the side as far as you can swing it, and then swing it back across your body in front of your standing leg, as far as possible. Repeat this stretch ten times on each leg. Keep your back and knees straight, and walking forward, lift your legs straight out in front in an exaggerated march, and flex your toes towards you. Too easy? Add a skipping motion. Do ten reps with each leg. Kick your own butt? You bet! While standing, walk forward, and swing your legs back and up, trying to kick yourself in the glutes. If this gets to be too easy, do it while jogging. Do ten reps with each leg. Step forward using a long stride, and keeping the front knee over or just behind your toes, lower your body by dropping your back knee toward the ground. Walk using that movement. Maintain an upright posture throughout the stretch, and keep your abs tight for maximum benefit. Once again, do ten reps on each leg. Get in a "pike" position with your butt in the air. Put your right foot behind your left ankle. Keeping your legs straight, press the heel of the left foot down, and then release. Repeat ten times on each leg. Lift your left leg up like you're kicking a hacky sack, bending at the knee so it points out. Tap the inside of your left foot with your right hand without bending forward. Repeat ten times on each leg. o planks. The plank exercise is a great way to build your endurance and strengthen both your abs and your back. To do a plank: Lie face down, your hands flat on the ground at head level. Lift up off the ground, on your toes, and resting on your elbows with your hands flat. Your back should form a straight line from head to foot. Tighten your core so your butt doesn't stick up or sag. Hold for one minute, then ease back down. Do 15 reps. Add a leg swing: to get more out of your planks, put your legs in motion, one at a time: Lift one leg up so it's roughly parallel to the ground, swing it outward (keeping it parallel), then return to the starting position, and do the other leg.

Summary: Stretch before you run. Do leg lifts Do tin soldiers. Do butt-kicks. Do lunges. Do pike stretches. Do hacky sacks. .

Create a list of talking points for yourself to guide you through the conversation. Write this list at a time when you are feeling calm and relaxed. This will help you control the conversation without becoming overly emotional. Write out exactly why you want the divorce, and use this to help you express these thoughts to your spouse. For example, you might write, "I feel as though my needs are not being met by the marriage" or "I think that there are certain issues that we can't resolve." Make a list of reasons why the divorce would be good for you. For example, you might say, "We won't have to argue over little things anymore" or "We can pursue our career goals more freely." Don't assume what would be good for your significant other. While it may seem difficult not to become overwhelmed by this conversation, try to use a calm, even voice and speak slowly. Avoid yelling, screaming, name-calling, or eye-rolling during the conversation. If you feel yourself becoming angry, defensive, or frustrated, stop and take a deep breath. Count to 10 if you need to. When you are ready, respond to your spouse in a calm, even tone. Try squeezing a small stress ball during the conversation when things get tense. If your spouse becomes angry or if you are afraid that they will become violent, remove yourself from the situation. You might tell them something like, "We can continue this conversation at another time." Statements that begin with "you" may come off as accusatory. These statements may incite anger in your spouse and make the divorce process more stressful than it has to be. Instead, use statements that begin with "I" to reflect how you feel. For example, don't say, "You cheated!" or "All you do is work." Instead, simply say, "I feel like we have grown apart. It's not working for me anymore." If your spouse begins to blame you or derail the conversation, end the discussion. You've made up your mind and getting into the technicalities will only make the process harder. Say, "I've made my decision. I don't want to argue with you. Perhaps we can talk more later." Divorce can cause many different emotions, including relief, anxiety, grief, or stress. It is okay if you feel mixed emotions after asking your partner for a divorce. Remind yourself of why you wanted the divorce in the first place to give you the motivation you need to see it through. If you're feeling depressed, overwhelmed, or anxious about the divorce, consider seeing a mental health professional to discuss your feelings. They can help you come to terms with your divorce.

Summary: Write a script beforehand if you think you will be too emotional. Remain calm throughout the conversation. Use "I" statements to avoid blame. Steer clear of fault-finding or arguing. Prepare for mixed emotions in the aftermath.

Immediately after an injury to your ear that causes swelling, stop your activity and apply ice (or something cold) in order to reduce the inflammation and numb the pain. The ice will reduce the flow of blood into the space between the skin and cartilage of your upper ear. Apply the cold therapy for about 10 minutes at a time, every hour or so, for about three to four hours from the time of the injury. Wrap the ice cubes, crushed ice or frozen gel pack in a thin cloth before applying it to your ear in order to prevent frostbite or skin irritation. As an alternative, use a small bag of frozen vegetables or fruit to combat the swelling of your ear. In addition to applying ice to your swollen ear, wrap a Tensor or Ace bandage around your head so you feel pressure against your ear.The combination of cold therapy and compression is the most effective way to combat swelling of virtually all musculoskeletal injuries. Pressure can stop the internal bleeding faster, thereby reducing the severity of the cauliflower deformity. You can also use a long strip of gauze or an elastic exercise band to compress the ice against your ear. Consider wedge packing some gauze in front of and behind your ear before wrapping it with a stretchy bandage to increase the pressure on it. Do not wrap the gauze so tightly that it causes a headache or dizziness or cuts off circulation, as blood flow is necessary to carry away excess fluid. You should also avoid wrapping it in a way that causes the gauze to block your vision or reduce hearing in your uninjured ear. Remove the bandage once every hour to let your ear rest. Another method of reducing swelling and the pain of a cauliflower ear is to take over-the-counter anti-inflammatories, such as ibuprofen (Advil), aspirin or naproxen (Aleve). Take them as soon as possible after your injury for best results. Combine them with cold therapy and compression also. Painkillers, such as acetaminophen (Tylenol) are obviously helpful for pain, but they don't reduce swelling at all. Aspirin and ibuprofen can increase and worsen internal bleeding, so ask your doctor if anti-inflammatories are appropriate for your case. Don't take anti-inflammatories for longer than two weeks in order to reduce side effects, such as stomach and kidney irritation. For cauliflower ear, a couple of days of medication is probably sufficient.
Summary: Apply ice. Use a head wrap to compress your injured ear. Take anti-inflammatories.