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Quick And Easy: 12 of the Most Delicious Health Food Combinations

Quick And Easy: 12 of the Most Delicious Health Food Combinations

When different flavors complement each other the result can be a pure delight for the tongue. But did you know nutrients can also be matched, boosting your body with perfect synergy?

Get the greatest health kick for each delicious bite with these 12 health food combinations!

1. Cancer Kicking Guacamole – Avocado & Tomatoes

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    Thank the Aztecs for guacamole. Not only did they create a tasty dip but also an elixir for good health.

    Tomatoes are packed with a cancer-kicking antioxidant called lycopene. Avocados boost the body’s absorption of lycopene, as well as simply being a supreme source of healthy fats. Together in guacamole, they double down on cancer-prevention power.

    It’s simple to make at home with three easy steps:

    1.  Mash 3 peeled avocados in a medium bowl
    2. Add a lime’s worth of juice, half a diced onion, 1 teaspoon of minced garlic, 2 tomatoes and 3 tablespoons of chopped cilantro
    3. A final pinch of cayenne pepper can be added if you think you can handle it!

    2. Healing Spice – Turmeric & Black Pepper

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      Turmeric is known as the healing spice thanks to an amazing antioxidant called curcumin. It’s anti-inflammatory, anti-bacterial and antiseptic! If you are sick or injured these properties will contribute to improved recovery speeds.

      It’s difficult for the body to fully absorb curcumin, but combine it with piperine from black pepper, and the bioavailability of curcumin skyrockets up to 1000 times!

      You can add this amazing spice of life to almost any dish that requires an extra kick. It’s a top choice for spicing up grilled chicken breasts!

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      3. Chocolatey Treat – Dark Chocolate & Apples

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        Yes, you heard right, chocolate apples can actually be healthy! Though not all chocolate is created equal. Dark chocolate has lower sugar content and a higher concentration of antioxidant filled cocoa. This also includes catechin, a powerful heart function booster that exceeds the powers of green tea!

        Apple skins contain a wonderful flavonoid called quercetin. It’s highly anti-inflammatory and can even prevent blockages/clots in your arteries. Once paired up, these two will boost blood circulation and heart health in perfect harmony.

        When it comes to dessert time, dip a rosy red apple in dark chocolate guilt free!

        4. Healthy Skin & Hair – Sweet Potato & Coconut Oil

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          Usually, chips and fries are considered devishly unhealthy snacks. But these sweet potato chips baked in coconut oil might actually improve your complexion!

          Sweet potatoes are a highly nutritious slow-release carbohydrate. They are also bursting with Vitamin A, essential for hair and skin maintenance. Since it’s fat soluble, the absorption is greatly enhanced when taken with a fat source. So coconut oil is an ideal candidate as a natural fat source.

          Snack your way to silky hair and smooth skin sweet chips by making these at home:

          1. Peel and slice a couple of sweet potatoes
          2. Apply a healthy helping of coconut oil
          3. Bake for around 20 minutes, longer if you prefer them crispy!

          5. Muscle Growth Toast – Wholemeal Bread & Peanut Butter

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            Eating large amounts of a single protein source may seem ample for muscle recovery, yet recent research indicates otherwise. Since the body can only digest and absorb a certain amount of nutrients, stacking them up isn’t that effective.

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            Instead, look for proteins that complement each other and increase bioavailability. For example, the amino acid profiles of peanut butter and wholemeal bread match up perfectly. With a completed spectrum, protein synthesis can be increased by as much as 50%!

            So for a convenient hit of protein, go for thick sliced bread with a generous spread of peanut butter!

            6. Super Antioxidants – Lemon & Green Tea

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              To cover the all extraordinary benefits of drinking green tea, it would require an entire article. It’s widely recognized as rich in brain and body boosting antioxidants, making an ideal coffee replacement.

              But here is a little-known secret, you can maximize your absorption of these amazing nutrients with lemon. The potent shot of vitamin C multiples your body’s intake of heart preserving catechin by 5 times!

              Supercharge your green tea with fresh sliced lemon, or squeeze in the juice for the best results!

              7. Workout Recovery – Bananas & Yogurt

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                To build muscle effectively, you need to allow ample recovery time between workouts. However, you can use certain foods to speed up bodily recovery, allowing you to train frequently and effectively.

                Bananas are an athlete’s prime choice of carbohydrate, rich in amino acids and glucose. All of these nutrients are vital for muscle repair, but their absorption can be doubled by the presence of zinc. Yogurt happens to be a rich source of this mineral, perfect for doubling up your muscle fuel.

                Fortify your body’s recovery by slicing up a banana or two in a bowl of yogurt.

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                8. All Day Energy – Oatmeal & Orange Juice

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                  Oatmeal is already an awesome source of morning energy and the essential mineral iron. It reinforces oxygen transportation, boosting both muscle and brain function.

                  Our bodies cannot easily absorb iron from a plant-based source such as oatmeal. However, in the presence of Vitamin C absorption is up to 6 times more effective. An absolutely abundant source is freshly squeezed orange juice.

                  So, maximize the energy kick from your morning oatmeal with a glass of orange juice!

                  9. Bone Strengthening – Asparagus & Parmesan

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                    Asparagus is a potent green vegetable, it’s packed with healthy nutrients and fiber. Inulin, in particular, helps the body to balance levels of good bacteria. On the other hand, Parmesan cheese is an ideal source for bone-toughening calcium.

                    Boil, grill or fry up some asparagus, then top it off with plenty of grated Parmesan. Your bones and teeth will thank you for it!

                    10. Fast Protein Delivery – Eggs & Ginger

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                      A champion’s breakfast would not be complete without eggs. They provide healthy fats and protein, making them great for muscle recovery and growth. This makes them ideal for waking up the body and priming it for recovery or performance.

                      When ingested, ginger stimulates minor contractions in your stomach muscles. This boosts protein digestion and speeds the absorption process in the intestines. Thus, essential nutrients and protein are available for the body to use quicker.

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                      Cook up your eggs up any way you like, just make sure you add sliced ginger to shuttle protein into your body!

                      11. Juicy Steak Perfection – Steak & Rosemary

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                        For the die-hard meat lovers amongst us, there is nothing more satisfy than grilling up a steak. It’s a prime chunk of protein and fat, but as an animal based source, it is not without downsides. Grilling and flaming will produce carcinogens in red meat, specifically, HCAs, that can contribute to cancer.

                        Thankfully, these risks can be mitigated by using a handful of rosemary. It’s full of antioxidants, rosmarinic and carnosic acid. When it is added to a meal, HCA absorption is reduced to minimal levels.

                        So next time you fancy a juicy steak, be sure to spice it up with delightful rosemary!

                        12. Heart Health Booster – Salmon & Garlic

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                          Cholesterol levels have long been linked with heart health. Further research now points toward the balance of healthy HDL and unhealthy LDL.

                          Salmon is an excellent source of omega-3 fatty acids, EPA and DHA. It helps balance the cholesterol scale favorably and significantly boosts heart function.

                          Garlic’s strong taste also brings protection against infection, reduces blood pressure, total cholesterol, and contributes to the prevention of blood clots.

                          For a delicious meal that bolsters your heart health, grill up a salmon steak and marinate it with a pinch of garlic!

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                          Last Updated on January 17, 2019

                          8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

                          8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

                          In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

                          Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

                          Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

                          Why Is It Hard to Live A Peaceful And Happy Life?

                          Our Habitat Has Become Too Technological

                          The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

                          There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

                          How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

                          According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

                          Too Many People Don’t Want to Unplug

                          Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

                          The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

                          Listen carefully:

                          We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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                          The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

                          Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

                          8 Mindfulness Exercises to Start Practicing

                          There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

                          Are you ready for it? Let’s go!

                          1. Pray Daily

                          You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

                          When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

                          Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

                          Pray. You won’t regret it.[5]

                          2. Pay Attention to Your Inner Thoughts

                          A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

                          By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

                          Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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                          If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

                          This article can guide you to beat negative thoughts:

                          How to Stop Automatic Negative Thoughts When You’re Overwhelmed

                          3. Smile Often

                          Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

                          Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

                          Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

                          The moment that you smile unconsciously, you then know that you are truly happy.

                          4. Organize Your Working Desk

                          A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

                          When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

                          Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

                          Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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                          5. Celebrate Your Friend’s Victories

                          I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

                          Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

                          What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

                          6. Listen to Your Spouse/Partner

                          God put someone in your life for a reason. You might as well listen to him or her.

                          I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

                          I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

                          7. Give Yourself a Break from Technology

                          You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

                          How do you do that? This is my formula:

                          First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

                          If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

                          If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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                          If you score more than 35, you need to take action immediately.

                          Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

                          8. Go Exercise

                          Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

                          The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

                          You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

                          12 Benefits of Regular Exercise You Should Know

                          The Bottom Line

                          It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

                          It is possible to live a happy and peaceful life. It only depends on you.

                          Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

                          More Resources About Mindfulness

                          Featured photo credit: Lesly Juarez via unsplash.com

                          Reference

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