This cake is a light and fruity treat that incorporates whole wheat flour, Greek yogurt and natural sweeteners.

Ingredients:

  • 1 1/2 cups all-purpose flour

  • 1/2 cup whole wheat flour

  • 1 1/2 teaspoons baking powder

  • 1/2 teaspoon baking soda

  • 1/4 teaspoon salt

  • 1 cup plain Greek yogurt

  • 1/4 cup honey or maple syrup

  • 1/4 cup coconut oil, melted

  • 2 large eggs

  • 1 teaspoon vanilla extract

  • 1 cup mixed berries (your choice)

Topping:

  • 1/4 cup mixed berries

  • 1 tablespoon honey or maple syrup

  • Fresh mint leaves (optional, for garnish

Instructions:

Preheat your oven to 350°F (175°C). Grease a 9-inch round cake pan and set aside.

In a medium bowl, whisk together the all-purpose flour, whole wheat flour, baking powder, baking soda and salt. Set aside.

In a large bowl, combine the Greek yogurt, honey or maple syrup, melted coconut oil, eggs and vanilla extract. Whisk until combined well.

Gradually add the dry ingredients to the wet ingredients, stirring until just combined. Be careful not to overmix. Gently fold in the mixed berries, reserving a handful for the topping.

Pour the batter into the prepared cake pan and smooth the top with a spatula. Sprinkle the reserved berries over the top. Bake for about 30 to 35 minutes or until a toothpick inserted into the center comes out clean.

Remove the cake from the oven and allow it to cool in the pan for 10 minutes. Then transfer it to a wire rack to cool completely.

For the topping, combine the remaining berries and honey or maple syrup in a small saucepan. Cook over low heat for a few minutes until the berries release their juices and the mixture thickens slightly.

Drizzle the berry sauce over the cooled cake and garnish with fresh mint leaves, if desired.

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Core-strengthening exercises have become increasingly popular among top athletes, fitness enthusiasts and those who seek overall body strength. According to the Mayo Clinic, strengthening the back, pelvis, hips and abdomen can improve balance and stability. These exercises, which can be done with no special equipment, include crunches and push-ups.

Building core strength can help prevent lower-back pain and muscle injuries and enhance performance in tasks and activities ranging from tying your shoes to golfing. To start, try performing 10 to 15 repetitions of each exercise two or three times a week. Then gradually increase the intensity, which can lead to further improvements.

The Glute Bridge: Lie on your back with arms at your sides and knees bent. Lift your hips until your knees, hips and shoulders are in a straight line. Hold for two or three seconds.

Lateral Pillar Bridge: Lie on your side, propped up on one elbow. Lift your hip to make a straight line from ankle to shoulder. Hold for 15 to 30 seconds, and then repeat on the other side.

Plank With Arm Lift: Start in a push-position. Without moving your torso, lift your left arm up and slightly to the left. Hold for a few seconds, then switch to the other arm.

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Breathwork is known to promote relaxation and reduce activation of the sympathetic nervous system, which can help you sleep better. Here is an easy breath exercise that might help promote restful sleep:

1. Lie in a comfortable position, close your eyes and breathe in deeply through your nose.

2. Hold for a count of three, and then slowly exhale through your mouth to release tension.

3. Continue with deep breathing by inhaling for four counts, holding for four and exhaling for six.

4. Focus on the sensation of each breath and let go of any distractions.

5. Practice this exercise for 10 minutes to allow your body and mind to relax.

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Here are some common ingredients in skin care products and what they mean.

Salicylic acid: This exfoliates the outer layer of skin and unclogs pores.

Alpha-hydroxy acids (such as glycolic and lactic acids): These compounds remove dead skin cells, moisturize the skin and minimize acne scars, discoloration and fine lines.

Retinoids: These are forms of vitamin A that boost collagen production and reduce fine lines and wrinkles. They can be obtained in prescription or nonprescription strength.

Vitamin C: Available in various formulations, vitamin C helps heal blemishes, even out skin tone and give the skin a healthy glow.

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