JOY FEELINGS MAGAZINE

October issue

Jessica Alba smiles; take a look at the Hollywood celebrities with best smiles!!!

CONTENTS OF JOY FEELINGS MAGAZINE ENTERTAINMENT: Best Hollywood smiles; JOY BEAUTY: Create your own nail polish from scratch JOY HEALTH: How is iron deficiency treated/ how to make your own healthy chocolate at home LOVE AND SEX: How to make a good relationship great/ Sex moves that are guaranteed to drive men crazy.

HOLLYWOOD'S 10 BEST SMILES

Rachel McAdams

Rachel Anne McAdams is a Canadian actress. After

graduating from a fouryear theatre program at

York University in 2001, she initially worked in Canadian television and film productions such as the drama film Perfect Pie, the comedy film My Name Is Tanino, and the comedy mini-series Slings

and Arrows as Kate McNeil. In 2002, she made her Hollywood film debut in the comedy The Hot Chick. McAdams found fame in 2004, costarring in the comedy Mean Girls

Jessica Alba

Jessica Marie Alba is an American actress, model, and businesswoman. She began her television and movie appearances at age 13 in Camp Nowhere and The Secret World of Alex Mack. Alba rose to prominence as the lead Matt Damon

actress in the James Cameron television series Dark Angel when she was 19 years old. Alba later appeared in Honey, Sin City, Fantastic Four, Into the Blue, Fantastic Four: Rise of the Silver Surfer and Good Luck Chuck.

Matthew Paige "Matt" Damon is an American actor, screenwriter and producer. His career was launched with the success of his and Ben Affleck's Academy Award-winning screenplay, Good Will Julia Roberts

Hunting, for which he also received a number of Best Actor nominations. He is among Forbes magazine's most bankable stars and one of the top-40 highestgrossing actors of all time.

Julia Fiona Roberts is an American actress and producer. She became a Hollywood star after headlining the romantic comedy Pretty Woman, which grossed $464 million worldwide. After winning two Golden Globe Awards and also receiving Academy Award nominations for Steel Magnolias and Pretty Woman, she won the Academy Award for Best Actress for her performance in Erin

Brockovich. Her films Mystic Pizza, The Pelican Brief, My Best Friend's Wedding, Conspiracy Theory...

Eva Mendes Eva Mendes is an American actress, model, singer and designer. She began acting in the late 1990s, and after a series of roles in B movies such as Children of the Corn V: Fields of Terror and Urban Legends: Final Cut, she

made a career changing appearance in Training Day. Since then she has co-starred in movies including 2 Fast 2 Furious, Ghost Rider, We Own the Night, Stuck on You, Hitch and The Other Guys.

Megan Fox Megan Denise Fox is an American actress and model. She began her acting career in 2001, with several minor television and film roles, and played a regular role on the Hope & Faith television sitcom.

In 2004, she made her film debut with a role in the teen comedy Confessions of a Teenage Drama Queen. In 2007, she costarred as Mikaela Banes, the love interest of Shia LaBeouf's character, in the

blockbuster action film Transformers, which became her breakout...

Blair Underwood Blair Erwin Underwood is an American television, film, and stage actor and director. He played headstrong attorney Jonathan Rollins on the NBC legal drama L.A. Law for seven years. He has received two Golden Globe Award nominations, three NAACP Image Awards and one Grammy Award.

In recent years, he has appeared on The New Adventures of Old Christine, Dirty Sexy Money and In Treatment and was in NBC's The Event.

Jake Gyllenhaal

Jacob Benjamin "Jake" Gyllenhaal is an American actor. The son of director Stephen Gyllenhaal and screenwriter Naomi Foner, Gyllenhaal began acting at the age of ten. Following his first lead role in October Sky, he starred in the indie cult hit Donnie Darko, in which he played a psychologically troubled teenager alongside his older sister, Maggie Gyllenhaal. In 2002, he starred in another indie film, The Good Girl.

Tom Cruise Tom Cruise is an American actor, filmmaker and scientologist. Cruise has been nominated for three Academy Awards and has won three Golden Globe Awards. He started his

career at age 19 in the 1981 film Endless Love.

After portraying supporting roles in Taps and The Outsiders, his first leading role was in the romantic comedy Risky Business, released in August 1983.

Taylor Lautner Taylor Daniel Lautner is an American actor, model and martial artist. Lautner is best known for playing Jacob Black in The Twilight Saga film series based on the novels of the same name by Stephenie Meyer. As a child, Lautner took up martial arts in Holland, Michigan and was ranked number one in his category by the American Sports Karate Association.

HOW TO MAKE YOUR OWN NAIL POLISH COLOR

If you want to create a custom nail polish color, you can easily do so using eye shadow and clear polish or by mixing 2 nail polish colors together.

You can even buy a “make your own nail polish kit” that comes with everything you’ll need to create a custom color.

This is a great project if you are looking to match your nail color with your clothes, such as for the holidays, a formal event, or a sports game. It’s

1. Crush the eyeshadow in a Ziploc bag. If your

super simple, quick, and fun, too!

Using Eye Shadow and Clear Polish Select eyeshadow in the color of your choice. Pick eyeshadow that you don’t plan to use again. You can make nail polish from any color eyeshadow you want. You could even mix a few eyeshadow colors together to create your own custom shade.

eyeshadow is a loose powder you can skip this

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step, but the solid blocks of eyeshadow need to be crushed. Put the eyeshadow into a Ziploc bag and crush with a spoon, the handle of a makeup brush, or a rolling pin. Crush until it is a fine, consistent powder with no lumps remaining.

Be diligent with this. If it's not smooth when you dump it into your polish, it won't mix well into the clear polish.

Take care not to puncture the bag.

Snip off one corner of the bag. You want a tiny opening, so make sure you only cut the very end of the corner off of the bag.

Alternatively, you could make a small paper funnel and pour the eyeshadow from the bag into the clear nail polish using the funnel.

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Pour the eyeshadow into a bottle of clear nail polish. Open the bottle of clear nail polish. It should be three-quarters full or less to make room for the powder. Position the cut corner of the bag in the neck of the bottle, but take care not to dip it in the polish.[4] The amount of eyeshadow you add will determine how rich and dark the color is. Add a little shadow at a time until you reach the desired shade.

Alternatively, you can use white nail polish to create a more opaque color.

Replace the cap and shake the bottle. Shake the bottle until the pigment is evenly distributed. To keep the ingredients from separating, shake the bottle regularly, especially

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before you use the polish.

If possible, purchase small, steel mixing balls or ball bearings and add 1 or 2 to the bottle.

Mixing balls or ball bearings help mix the polish in addition to increasing its longevity, and you can get 100 of them for only a few dollars online.

Some shadows will come out very matte. If that's not your style, just add a clear top coat on your nails to make them shiny.

brand. Choose colors that you know will mix well.  For example, mix a silver sparkly polish and a dark purple polish.  Alternatively, make an orange polish richer by adding a little red and yellow to it.

Add a little of the next color to cup and mix them together. If you are mixing more than 2 colors, add the other color(s) as well. Use a nail polish brush, paint brush, or a toothpick to mix the colors.  Adjust the color by adding Choose at least 2 colors more of either color to the of nail polish. You may cup and mixing again. want to choose cheap nail  You can even add glitter polish in case the color to the polish for a sparkly doesn’t come out as you touch. envisioned. However, you 1. Store the new polish in should mix polishes with it's own bottle. Pour the similar formulas, such as 2 polish from the cup into a colors from the same clean, empty nail polish

bottle. If you have them, put 1 or 2 small, steel mixing balls or ball bearings into the bottle to help mix the polish before painting it on.

Choose a kit. Several companies, like Bramble Berry and Mixify, now have “make your own nail polish” kits that come with colorants, glitter, nail polish base, and supplies for doing the project like a scoop, funnel, and palette.

These kits cost between $30 and $40 each. Select a kit from a beauty supply store or order a kit online.

Pour the colorant into the palette. Open the containers of colorant that you want to use. Pour a small amount of the chosen colorant powders into separate depressions in the palette.

Open a nail polish bottle and place the funnel in the top. The kit will have several nail polish bottles labeled “mix” (or something similar) on them that you use for this step. A small funnel is also included.

Add the colorant, replace the cap, and shake the bottle. Use the provided scoop to put your desired colors into funnel in the bottle of nail polish base. Then, remove the funnel and replace the cap.

Thoroughly shake the bottle to mix the colorant into the base.

Adjust the color, if desired. If you aren’t happy with the color, remove the cap and add more of the colorant you want. Replace the cap and

shake the bottle again.

Keep adjusting until you reach the perfect shade.

How Is Iron-Deficiency Anemia Treated?

Treatment for irondeficiency anemia will depend on its cause and severity. Treatments may include dietary changes and supplements, medicines, and surgery.

Severe iron-deficiency anemia may require a blood transfusion, iron

injections, or intravenous (IV) iron therapy.

Treatment may need to be done in a hospital.

The goals of treating irondeficiency anemia are to treat its underlying cause and restore normal levels of red blood cells, hemoglobin, and iron.

Dietary Changes and Supplements Iron You may need iron supplements to build up your iron levels as quickly as possible. Iron supplements can correct low iron levels within months. Supplements come in pill form or in drops for children.

Large amounts of iron can be harmful, so take iron supplements only as your doctor prescribes. Keep iron supplements out of reach from children. This will prevent them from taking an overdose of iron.

Iron supplements can cause side effects, such as dark stools, stomach irritation, and heartburn.

Iron also can cause

constipation, so your doctor may suggest that you use a stool softener.

Your doctor may advise you to eat more foods that are rich in iron. The best source of iron is red meat, especially beef and liver.

Chicken, turkey, pork, fish, and shellfish also are good sources of iron.

The body tends to absorb iron from meat better than iron from nonmeat foods.

However, some nonmeat foods also can help you raise your iron levels.

Examples of nonmeat foods that are good sources of iron include: 

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Iron-fortified breads and cereals Peas; lentils; white, red, and baked beans; soybeans; and chickpeas

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Tofu Dried fruits, such as prunes, raisins, and apricots Spinach and other dark green leafy vegetables Prune juice

The Nutrition Facts labels on packaged foods will show how much iron the items contain. The amount is given as a percentage of the total amount of iron you need every day.

Vitamin C Vitamin C helps the body absorb iron. Good sources of vitamin C are vegetables and fruits, especially citrus fruits.

Citrus fruits include oranges, grapefruits, tangerines, and similar fruits. Fresh and frozen fruits, vegetables, and

juices usually have more vitamin C than canned ones.

If you're taking medicines, ask your doctor or pharmacist whether you can eat grapefruit or drink grapefruit juice.

Grapefruit can affect the strength of a few medicines and how well they work.

Other fruits rich in vitamin C include kiwi fruit, strawberries, and cantaloupes.

Vegetables rich in vitamin C include broccoli, peppers, Brussels sprouts, tomatoes, cabbage, potatoes, and leafy green vegetables like turnip greens and spinach.

Treatment To Stop Bleeding

If blood loss is causing iron-deficiency anemia, treatment will depend on the cause of the bleeding.

For example, if you have a bleeding ulcer, your doctor may prescribe antibiotics and other medicines to treat the ulcer.

If a polyp or cancerous tumor in your intestine is causing bleeding, you may need surgery to remove the growth.

If you have heavy menstrual flow, your doctor may prescribe birth control pills to help reduce your monthly blood flow.

In some cases, surgery may be advised.

Treatments for Severe Iron-Deficiency Anemia Blood Transfusion

If your iron-deficiency anemia is severe, you may get a transfusion of red blood cells. A blood transfusion is a safe, common procedure in which blood is given to you through an IV line in one of your blood vessels.

A transfusion requires careful matching of donated blood with the recipient's blood.

A transfusion of red blood cells will treat your anemia right away. The red blood cells also give a source of iron that your body can reuse. However, a blood transfusion is only a short-term treatment.

Your doctor will need to find and treat the cause of your anemia.

Blood transfusions are usually reserved for

people whose anemia puts them at a higher risk for heart problems or other severe health issues.

Iron Therapy If you have severe anemia, your doctor may recommend iron therapy.

For this treatment, iron is injected into a muscle or an IV line in one of your blood vessels.

IV iron therapy presents some safety concerns. It must be done in a hospital or clinic by experienced staff. Iron therapy usually is given to people who need iron long-term but can't take iron supplements by mouth.

This therapy also is given to people who need immediate treatment for iron-deficiency anemia.

TREATING IRON DEFICIENCY ANAEMIA Treatment for iron Iron supplements deficiency anaemia Your GP will prescribe an usually involves taking iron supplement to restore iron supplements and the iron missing from your changing your diet to body. The most commonly increase your iron levels, prescribed supplement is as well as treating the ferrous sulphate, which is underlying cause. taken as a tablet, usually twice a day.

Some people can experience side effects when taking iron supplements, including: 

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abdominal (tummy) pain constipation or diarrhoea heartburn feeling sick black stools (faeces)

These side effects should settle down over time.

However, your GP may recommend taking the tablets with food or shortly after eating if you have troublesome side effects.

Your GP may also advise you to only take one or two tablets a day, instead of three, if you're finding side effects difficult to cope with.

If you can't take ferrous sulphate because you get severe side effects, you may be prescribed a different iron supplement called ferrous gluconate.

This supplement should cause fewer side effects because it contains a less concentrated dose of iron.

However, it may take longer for the iron levels in your body to be restored.

In a few cases – for example, if you have chronic kidney disease (CKD) – iron injections may be recommended instead of tablets.

As with all medications, it's important to store iron supplements out of the reach of children. An overdose of

iron supplements in a young child can be fatal.

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Dietary advice If a lack of iron in your diet is thought to be contributing to your iron deficiency anaemia, your GP will tell you how to up your intake.

Iron-rich foods include: 

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dark-green leafy vegetables, such as watercress and curly kale iron-fortified cereals or bread brown rice pulses and beans nuts and seeds white and red meat fish tofu eggs

dried fruit, such as dried apricots, prunes and raisins

Your diet should include foods from all the major food groups to ensure it's healthy and balanced.

In particular, food and drink containing vitamin C are important as vitamin C helps your body absorb iron.

However, consuming large amounts of some foods and drinks, as well as certain medicines, may make it harder for your body to absorb iron. These include:  

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tea and coffee calcium – found in dairy products, such as milk antacids and proton pump inhibitors (PPIs) – medications

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used to relieve indigestion wholegrain cereals – although wholegrains are a good source of iron themselves, they contain phytic acid, which can stop your body absorbing iron from other foods and pills

You may be referred to a nutrition specialist called a dietitian if you're finding it difficult to include iron in your diet. They'll be able to give you detailed, personalised advice about how you can improve your diet.

Treating the underlying cause Your GP will also need to ensure the underlying cause of your anaemia is

treated so it doesn't happen again.

For example, if nonsteroidal antiinflammatory drugs (NSAIDs) are causing bleeding in your stomach, your GP may prescribe a different medicine to help minimise the risk of stomach bleeding.

Heavy periods can be treated with medication or – in particularly severe cases – surgery. Read more about treating heavy periods.

Monitoring Your GP will ask you to return two to four weeks after you've started taking iron supplements to check how well you've responded to the treatment. You'll have

a blood test to check your haemoglobin levels.

a year, and again a year later.

If your blood test results show an improvement, you'll be asked to continue taking iron supplements and return in two to four months for another blood test.

Continuing treatment

Once your haemoglobin levels and red blood cells are normal, your GP will usually recommend continuing to take iron supplements for three months to help build up the iron levels in your body.

After this, you should be able to stop taking the supplements, depending on the cause of your iron deficiency anaemia. Your condition will be monitored every three months over the course of

Sometimes after a person's iron levels have been replenished, they start to fall again.

This could happen if you don't get enough iron in your diet, you're pregnant, or you have consistently heavy periods.

In such cases, you may be prescribed an ongoing iron supplement to help stop your anaemia returning.

This will usually be a tablet, which you'll have to take once a day.

If treatment is ineffective If your iron levels don't improve, your GP will ask how regularly you've been

taking your iron supplements.

Some people are put off taking the medication because of the side effects.

However, your condition won't improve if you don't take the supplements.

and your iron levels still haven't improved, your GP may refer you to a specialist for an assessment.

If you've been taking the supplements as prescribed HOW TO MAKE YOUR OWN CHOCOLATE. IT'S RAW, IT'S HEALTHY, AND IT'S EASIER THAN YOU THINK.

By John Berardi, Ph.D.

So, either you – or someone you love – loves chocolate. That’s no surprise. But what is

surprising is that chocolate can actually be a health food.

That’s right, we’ve written extensively about the benefits associated with eating chocolate.

(Especially the kind that’s high in cocoa).

However, for today, our mission is to make our own chocolate.

You see, the type of chocolate we benefit from is not the milk chocolate stuff many of us call “chocolate.” That’s actually “candy.”

No, the type of chocolate we can benefit from is the really rich, high quality, low sugar chocolate that contains 85% or more cocoa.

The first step – raw cocoa

But there are a few problems with this type of chocolate.

You see, roasting changes the molecular structure of cocoa beans, reducing the enzyme content and lowering the overall nutritional value.

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First, is that it’s often really hard to find.

Next, there’s a huge taste difference between higher and lower quality.

And finally, the higher quality brands are usually pretty expensive.

So, to solve these issues, Precision Nutrition community member Kaisa decided to share her favorite raw chocolate recipe.

Raw chocolate is made from cocoa beans which haven’t been roasted.

Unfortunately, commercial cocoa (and the chocolate made from it chocolate) is made from roasted cocoa beans – unless stated otherwise.

So, this recipe includes raw cocoa rather than roasted. You’ll notice a huge difference between the two.

The ingredients Here are the ingredients (and amounts) you need on hand to make your own raw chocolate.  

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1/2 cup cocoa butter 1/2 cup virgin coconut oil 1/2 cup (raw) organic cocoa powder 1/4 – 1/2 cup agave syrup for sweetening

Ideas for additions Now, the basics above form the foundation of your recipe.

However, if you want to jazz it up a bit, here are

(organic honey, stevia or raw cane sugar okay too; or you don’t have to use any sweetener at all) Now, you won’t be able to find some of these ingredients are your local grocery store. So try calling a natural food store in your area.

some ideas for what you can add.

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ucuma powder (sweetener, also makes the chocolate more milk chocolate like) berry powders (blueberry and buckthorn berry in the photo) purple corn powder (high antioxidants) cocoa nibs goji berries dried berries raisins dates, chopped crushed nuts, almonds, seeds

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chili powder maca green tea extract carob or anything else you like!

Here are the steps for making your own, raw chocolate.

Step 1.

Grate 1/2 cup of the cocoa butter. It will melt easier when it’s grated. Measure also 1/2 cup of coconut oil.

Step 2.

Place cocoa butter and coconut oil in a water in a small, heat-safe cup or bowl. Then place the cup or bowl in a shallow pan

containing a small amount of warm (not boiling, but nearly) water. Stir the oil and butter occasionally until it’s smooth.

Step 3.

Measure 1/2 cup cocoa powder. If you’d like to add any other dry ingredients, measure them out now and stir them together with the cocoa

powder. Note: In this recipe, I used 1/4 cup lucuma powder and 1 tbsp. maca. Natural vanilla or vanilla extract would work here also.

Step 4.

Pour the dry ingredients in the bowl with melted oil and butter. Stir continuously until smooth.

Step 5.

If you want to sweeten your chocolate, pour 4-6 tbsp agave nectar into the

mix and stir. If not, skip this step.

Step 6.

Have someone check the quality. Meaning‌ go ahead and check if the chocolate is sweet enough.

You can also add the rest of the additions at this point – like chili/cayenne, dried fruit, nuts etc.

Healthy Homemade Chocolate Prep 5 mins Cook 5 mins Total 10 mins Author wellness mama Yield 6 + A simple and delicious homemade chocolate that is GAPS, paleo and primal approved (and definitely kid approved!)

Ingredients 

1 cup of Cocoa Butter

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1 cup of Organic Dutch Process Cocoa Powder 1/2 cup Raw Honey or to taste- using half this amount or less will make a bittersweet chocolate 1 teaspoon of Real Vanilla Extract or other flavors to taste Optional: Toasted chopped almonds, orange or mint extract, etc)

Instructions 1. Melt cocoa butter in a double boiler or a glass

bowl on top of a small pan with an inch of water (make sure water isn't touching bowl) over medium heat.

2. When cocoa butter is completely melted, remove from heat and add cocoa powder, honey, vanilla and other flavor extracts. If using a solid raw honey like Tropical Traditions, melt with the cocoa butter.

3. Make sure all ingredients are well incorporated and smooth. At this point, make sure that no water or liquid gets in to the chocolate as it can cause the texture to get mealy!

Be careful even with wet hands or a drop of water in the mold! [Note: I've also just melted all of this on very low heat in

a small pan and not had a problem with it, but this isn't as reliable as the double boiler method] 4. Pour the chocolate in to molds or onto a baking sheet lined with parchment paper or a glass pan to harden.

5. Let harden for several hours at room temperature until hardened and remove from molds. You can also stick in the fridge to harden more quickly.

Will store for over a week at room temperature or can be kept refrigerated for longer.

6. Enjoy!

Notes You can also use coconut oil in place of the cocoa

butter which will produce a very healthy chocolate, but it will not be as thick or creamy (but still very good!) If you use coconut oil, I recommend hardening in the fridge

and storing in the fridge.

This is one easy way to add coconut oil and magnesium to your daily diet!

TIPS To Make A Good Relationship Great

1. Do the things you did the first year you were dating.

As the months and years roll on, we tend to slink into our proverbial sweatpants and get lazy in our relationship. We lose our patience, gentleness, thoughtfulness, understanding and the general effort we once made toward our mate.

Think back to the first year of your relationship and write down all the things you used to do for your partner. Now start doing them again.

2. Ask for what you want.

Over time, we assume that our partner knows us so well that we don’t need to ask for what we want.

What happens when we make this assumption?

Expectations are set and just as quickly, they get deflated. Those unmet expectations can leave us questioning the viability of our partnership and connection. Keep in mind that “asking for what you want” extends to everything from emotional to sexual wants.

2. Become an expert on your partner.

Think about who your mate really is and what excites him or her (both physically and emotionally). We can become consumed by what WE THINK he/she wants, as opposed to tuning in to what truly resonates with the other person. Remember that if it’s important to your partner, it doesn’t have to make sense to you. You just have to do it.

4. Don't ask "how was your day."

At the end of a long day, we tend to mentally check

out of our lives and consequently, our relationship. We rely on the standard question, “How was your day?”

Generally, that boring question will yield a boring answer such as, “Fine, how was yours?”

This does nothing to improve your connection and instead, can actually damage it because you're losing the opportunity to regularly connect in a small way.

Instead, try asking things like, “What made you smile today?” or “What was the most challenging

part of your day?” You’ll be amazed at the answers you’ll get, with the added benefit of gaining greater insight into your significant other.

appointment to do a temperature check, unmet needs and resentments can build.

5. Create a weekly ritual to check in with one another.

What might change in your relationship if both you and your partner committed to increasing the behaviors you each find sexy and limiting those that aren’t? Think about this in the broadest form. “Sexy” can certainly refer to bedroom preferences, but it also represents what excites us about our mate in our dayto-day lives. Do you find it sexy if he/she helps with the housework? Do you find it "unsexy" when he/she uses the restroom with the door wide open?

Talk about what it specifically means to

It can be short or long but it begins with asking each other what worked and didn’t work about the previous week and what can be done to improve things this coming week.

Additionally, use this opportunity to get on the same page with your schedules, plan a date night and talk about what you would like to see happen in the coming days, weeks, and months in your relationship.

Without an intentional

6. Keep it sexy.

"keep it sexy" in your relationship. Be amazed, be humored, be inspired!

Break out of the “dinner and a movie” routine and watch how a little novelty can truly rejuvenate your relationship. On a budget and can’t go big? Jump on the internet to look for “cheap date ideas” and be blown away at the plethora of options. Can’t afford a sitter? Try swapping babysitting time with friends that have kids. It’s free and they will

7. Get creative about the time you spend together.

likely be thrilled to take your kids because they will get to take advantage when they drop their kids at your place.

8. Get it on.

Unless you have committed to an asexual partnership, sex, sexual contact and touching (kissing, holding hands, cuddling etc.) are vital

components of a romantic relationship. The frequency is of course, up to you and it's imperative that you discuss your ideas about it in order to prevent resentment. Rare are the moments when both partners are “in the mood” at the exact same second, but that doesn’t mean that you have to decline their advances. Remind yourself that you will almost always “get there” after the first few minutes and that an intimate interaction of any kind builds connection and elevates your mood and health. Bear in mind that you are never required to say “yes.” If you truly don’t feel it, the best thing you can do is to postpone.

Just make sure that you initiate or accept within a

reasonable amount of time thereafter.

9. Take a (mental) vacation, everyday.

Life and work distractions can become paramount in our minds and that leaves little time or energy for our partner. Practice the art of “Wearing the Relationship Hat.” This means that (barring any emergencies or deadlines), we are fully present when we're with our mate. We truly hear what they are saying (instead of pretending to listen), we leave our distractions behind and we don’t pick them up again until the sun comes up and we walk out the door.

Sadly, we aren’t born with the innate ability to effectively communicate

but it doesn’t mean that we can’t learn. Use the following techniques to better navigate and limit the tension in your relationship: 10. Take "fight breaks" when you need them.

Before you’ve hit the point of no return and as you see the stress beginning to escalate, one or both of you can call a break so that cooler heads can prevail. The crux of this tool lies in the fact that you must pick a specific time to revisit the conversation (I.e. 10 minutes from now, 2:00pm on Tuesday etc.) so that closure can be achieved.

11. Dig deep to unearth your true feelings.

In most disagreements, we communicate from the “Top Layer,” which are the obvious emotions such as anger, annoyance and the like. Leading from this place can create confusion, defensiveness and ultimately distract from the real issue. Start communicating from the “Bottom Layer” (i.e. What feelings are really driving your reactions such as disappointment, rejection, loneliness, disrespect etc.).

This type of expression creates an instant sense of empathy because it requires honesty and vulnerability to share from this space. Tension will dissipate and from here, solutions can spring.

Just be sure to use kind, non-reactive phrasing when expressing these

bottom layer feelings, such as “I felt hurt by…” as a replacement for “You’re such a jerk” etc.

12. Seek to understand ... not agree.

Easy in concept, difficult in application.

Conversations quickly turn to arguments when we're invested in hearing our partner admit that we were right or when we are intent on changing his/her opinion. Choose to approach a conversation as an opportunity to understand your significant other’s perspective as opposed to waiting for them to concede. From this perspective, we have an interesting dialogue and prevent a blow out or lingering frustration.

13. Make your apology count.

It’s well understood that apologizing is a good thing but it only makes a real impact when you mean it. Saying things like “I’m sorry you feel that way” or “I’m sorry you see it that way” are a waste of time and breath.

Even if you don’t agree that your action was wrong, you will never successfully argue a feeling.

Accept that your mate feels hurt and from this place, a real apology can have a significant impact.

When you love your partner and hurt them (intentionally or not) you can always legitimately apologize for the pain you caused regardless of your

perspective on what you did or didn’t do.

your relationship. Trim the fat and build your hottest relationship for life!

You are now, officially armed with the comprehensive exercise routine to fully reshape SEX MOVES THAT ARE GUARANTEED TO DRIVE MEN CRAZY

1. Take It Slow "I like to take it slow, with a lot of oral from both sides. Heavy amounts of

kissing, heavy petting.

Both excessively sucking on random parts of the body, slow tongue movements across random

body parts, etc. Generally, the licking progresses into sucking, but a few early sucks never hurt anyone." —Michael F., 25, San Diego, California 2. Laying On Your Sides "I really like it when we're on our sides, facing each other, because it's intimate but we can also be aggressive. We can look at each other while we're fucking, but this position also lets us both have control over the speed and intensity and my thrusting. My girlfriend tells me there's something about sideways sex that targets her clit in the right way — it doesn't hurt that she comes a lot quicker this way." — James P., 35, Brooklyn, New York

3. Ankles Over Shoulders "I don't have the biggest penis in the world, but the position that makes me feel like I'm breaking my girlfriend (in a good way) is when she's on her back and I throw her ankles over my shoulder and penetrate her. It makes penetration feel deeper for us both, especially if her butt is hanging a little bit off the bed." —John J., 29, Phoenix, Arizona Advertisement - Continue Reading Below 4. Sex On the Couch "I like it when she straddles my penis as I'm sitting in a chair or on the couch. I can see and touch everything, including her breasts and clit. I know a

lot of guys like reverse cowgirl and it's hot to see a girl's ass and everything, but I always feel like it bends my penis to the point where it might break." — Peter C., 31, Asheville, North Carolina 5. Doggy Style "Doggy, all the way. I'm an ass man so, for me, there's nothing better than watching her ass come straight at me. My current girlfriend isn't into anal sex, which is fine, but doggy makes me feel like we're having anal, but better: there's no chance I'll wind up with an strange "surprise" on my penis when we're finished." — Brian S., 27, Richmond, Virginia

6. Cowgirl Position "Cowgirl is better than reverse cowgirl and doggy because parts of her body bounce, I can touch and feel every part of her body, and I get to see her face and her reactions.

You can't underestimate how hot that is." —Paul B., 37, New York, New York

7. Sex In Front of a Mirror "Anything in front of a mirror — literally — anything in front of a mirror is 100,000 times better than without a mirror. Watching my girlfriend give me a blow job on her knees in front

of a mirror is the hottest to go where our eyes can't thing I've ever seen, but so and it's the closest analog is looking over and to both acting in watching her ride me. and watching a dirty Mirrors give us a chance movie." — Andrew A., 37, New York, New York

8. 69ing "69 can be amazing — but only if you're around the same height. My wife

seems to feel less self conscious about getting oral when I'm down on her

at the same time, so she really lets loose and reciprocates by deep throating and going harder sucking at my penis. All in all, it's a win." — Tom F., 41 9. Sex From Behind, Laying Down "My girlfriend and I like it when she's submissive so the move that always gets me is her laying flat on her belly and me on top of her from behind. It feels more intimate than doggy because I can wrap my hands around her breasts or rub her clit at the same time. I also like being able to cover her body with mine and holding her hands down. It always feels like penis is as deep inside of her as possible in this position." — Stefan,

31, Hawthorne, New Jersey 10. When You Tell Him a Story "It doesn't matter what position we're in because all positions have pros and cons (mostly pros!), but when my girlfriend starts to tell me about this fantasy she has where she comes home and finds her best friend giving me a blowjob and then joins in, I have to stop myself from having an orgasm in seconds. She describes every detail and looks me in the eye while she's doing it — it just makes me want to thrust harder or do whatever I have to to make her come. It took her a long time to add her friend into the fantasy (she used to leave out the

person's identity), but I told her men are visual and instead of being intimidated by that, she went with it. And that makes her and the sex even hotter." — Justin R., 29, Raleigh, North Carolina

their breasts and bodies when we're having sex — and missionary is intimate enough to allow that." — Thomas K., 33, Pittsburgh, Pennsylvania

11. Good Ol' Missionary

"My girlfriend is uninhibited in the bedroom and one of the things she does that makes me crazy is, instead of asking for oral sex or dropping hints, she'll come up to me when I'm sitting on the couch, lift up her nightgown, and sit on my face and force me to start licking her. I mean, she isn't really 'forcing' me because I love it, but you get the point." — Jeff J., 37, Hudson Valley, NY

"This is going to make me sound lame, but sometimes there's nothing better than good, oldfashioned missionary sex.

I get to be in complete control over the tempo and rhythm, I can slide my hands under my wife's ass and it feels like I have her entire body in my hands. I think a lot of women underestimate how much some guys like to kiss them and rub up against

12. When You Sit On His Face

13. When You Talk During a Blow Job "Teeth and biting aside, there's no such thing as a bad blow job. But an insanely great blow job involves a woman looking at me while she's doing it and trying to talk

to me while she's doing it." — Shane C., 29, Queens, New York 14. When You Give His Balls Their Due "I really like it when girls put in the extra effort to play with my balls — gently of course — while

they're going down on me or even when we're having sex. It's a very sensitive area and when done right it can really get me going." — Max H., 28, New Jersey 15. No, Seriously, Sex In Front of a Mirror (of Any Kind!)

"One night, my wife discovered that if she got on top and rode me on our den couch, we could both see her ass bouncing on me through the TV screen reflection behind her. It was crazy, crazy hot. It's like watching your own porno. It was even better that she suggested it and wanted to turn around and watch." — Greg P., 38, Los Angeles

16. Sex From Behind With Your Legs Together "For me, the best position is when my girlfriend lays on her stomach on the bed with her legs together and I enter her from behind.

She feels really, really tight and I think it hits a good spot for her. It's also nice that I can reach around and touch her clit and breasts." — Denis L., 31, Toronto, Canada 17. When You Remember His Specific Turn-Ons "I mentioned to a girl that I had been hooking up with that when she wore strappy heels it drove me crazy. She immediately picked up on the fact that it was something I was

into. The next time we were in bed, missionary position, nothing crazy, she wrapped her legs around me in such a way that the arches of her soles were pressed against my hips/butt, almost pulling me toward her, and when she was close to orgasm I could feel her toes clenching… My body temp just rose 5 degrees thinking about it." — Kenneth M., 36, Hoboken, New Jersey 18. When You Let Him Know What You Like "Most guys have 'things' that they are into, but almost all of us have an overwhelming desire to please — if we know you're into it, we're into it.

I was talking to a woman once and

casually/sarcastically mentioned that people looking at their phone during conversation made me want to choke them; her response was to immediately take out her phone, and whisper, 'Promises, promises.'" — Greg O., 34, Chicago, Illinois 19. When You're Just a Bit Tied Up "When her hands are cuffed or tied in front, I like to push her hands over her head with one arm while I grab the small of her back and thrust. It maximizes our skin contact, gives me great leverage, and we can both moan into each other's ears." — Dan M., 32, Kansas City, Missouri

20. When You Drop the Soap On Purpose "Occasional morning sex in the shower is such a great start to the day — sometimes my wife will surprise me with a reacharound, or we'll make time for the full deal. It definitely puts me in a better mood on days when I know I'll have long, annoying meetings, and it certainly makes Mondays less awful!" — Benjamin B., 34, St. Louis, Missouri