9 Health Benefits of Chocolate

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Superfoods don't just come from your supermarket's produce aisle. In fact those chocolate candy bars next to the gummy bears now qualify. Study after study proves that dark chocolate—sweet, rich, and delicious—is good for more than curing a broken heart. The secret behind its powerful punch is cacao, also the source of the sweet's distinct taste. Packed with healthy chemicals like flavonoids and theobromine, this little bean is a disease-killing bullet. The only problem? Cacao on its own is bitter, chalky, nasty stuff. Enter milk, sugar, and butter—good for your taste buds, not always good for your health. Besides adding calories, these can dilute the benefits of cacao. So snack smart: Stick to healthy chocolate with at least 70 percent cacao (or cocoa, which is cacao in its roasted, ground form). As long as the content is that high, says Mary Engler, Ph.D., a professor of physiological nursing at the University of California at San Francisco, you can reap the be...
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4 Stretches in 7 Minutes To Eliminate Back Pain

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For most people, back pain is simply part of life. Whether it happens at the end of a long day of work, after exercising, or after playing with your kids, you may have accepted back pain as part of the aging process.
However, you do not have to suffer through this debilitating condition. In just seven minutes, you can do seven stretches that completely relieve back pain and help you feel as good as new.
backpain

1. KNEE TO CHEST STRETCH

Lay on your back and stretch your legs out completely. Bend your right knee and place your hands on your calf. Gently pull your knee into your chest and hold for 30 seconds. Gently lower your right leg back to the floor. Repeat on the left side, holding the stretch for 30 seconds.

2. HIP FLEXOR LUNGE

Surprisingly, back pain is often caused by tight hips. This lunge stretches out your hip flexors.
Step your right foot forward and lower your left knee to the floor in a lunge position. Make sure your left leg is pulled fairly far back. Hold for 30 seconds and return to a standing position. Repeat on the other side, holding for 30 seconds.

3. FIGURE FOUR STRETCH

Return to a prone position on your back. Bend your right knee, keeping your right foot flat on the ground. Bring your left knee up to your chest and drape your ankle across the knee, letting your left knee fall out to the side. Hold for 30 seconds, switch sides, and hold for 30 seconds.

4. HAMSTRING STRETCH

While still on your back, bend your right knee and press your right foot into the floor. Place your hands on the back of your leg, gripping just above your knee. Lift your left leg as high as you can. Hold for 30 seconds. Put your left leg down and repeat on the opposite side.

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