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15 Power Foods You Must Have In Your Pantry, Fridge And Freezer

15 Power Foods You Must Have In Your Pantry, Fridge And Freezer

Power foods are packed with important vitamins that can help prevent and treat various illnesses. Not only are they nutritious and tasty, but also easy to prepare and enjoy on a regular basis. Find out what benefits these power foods offer and learn how to whip up an ultra-simple meal with each one.

1. Blackberries

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    Blackberries are a tiny fruit that packs a surprisingly big punch. They were recently identified as a top cancer-fighting food, with huge amounts of antioxidants and flavonoids. This tiny berry is believed to reduce the effects of age-related diseases like dementia and Alzheimer’s. Make a simple, 5-ingredient blackberry cobbler to introduce these berries into your diet.

    2. Beets

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      Like most vegetables with a vibrant color, beets are packed with nutrients. This root vegetable is high in vitamin C and fiber, and is known for its ability to support nerve and muscle functioning. One study found that drinking beet juice helped to lower blood pressure in only a few hours. Combine chia seeds, beet, carrot, and apple for a refreshing morning juice.

      3. Wheatgrass

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        Wheatgrass has a multitude of health benefits, like neutralizing toxins and cleansing body tissue. It also contains high levels of Vitamin A, C, and even protein. Purchase powdered wheatgrass to add to smoothies, or use fresh blades of wheatgrass in a citrus salad.

        4. Avocado

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          Avocado is an excellent source of omega 3 fatty acid – a fat that won’t make you fat. Closest to the outer skin, it’s soft green layer contains the most nutrients. Avocados are a great source of vitamin K and E, and are believed to help lower triglycerides and cholesterol levels. Create a tofu and avocado rice bowl with chilies for flavor.

          5. Walnuts

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            Walnuts help to reduce bodily inflammation, and also contain important precursors for omega-3 fatty acids EPA and DHA. Walnuts are easy to toss into healthy snacks, like these granola bars. Simply combine dried fruits, walnuts, and seeds to make a bar that appeals to your taste buds.

            6. Green Tea

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              Green tea is a powerhouse of nutrients, helping to lower your cancer and heart disease risk, lessen arthritis pain, and fight infections. Green tea can be drank hot or cold. Mixed with honey and a citrus like grapefruit, green tea makes for a healthy and restorative beverage.

              7. Salmon

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                Salmon is rich in Vitamin D, a nutrient that many of us do not receive enough of. It also contains high levels of many essential nutrients, like selenium, potassium, biotin, and niacin. Add salmon to a quick kale salad to stay fuller longer and stabilize your blood sugar.

                8. Pomegranate

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                  Pomegranates are a sweet and tangy fruit, high in flavonoids and polyphenols. These powerful antioxidants protect against free radicals in the body, thus lowering the chance of disease. A clever way to get your pomegranate fix is by stirring up a sauce – combine cranberries and pomegranates for a sweet and easy condiment.

                  9. Carob

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                    Carob is an excellent milk chocolate substitute, and is incredibly powerful in protecting the body. It contains antibacterial, antiviral, antiseptic, and analgesic properties. Carob can be used to make healthy, homemade freezer desserts like almond fudge.

                    10. Honey

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                      Honey is a versatile condiment to keep in your pantry. Much like the natural extract forskolin, honey is said to alleviate allergies. It can also suppress a persistent cough, and even improve memory. A staple recipe to add to your dinner collection is honey roasted carrots.

                      11. Oatmeal

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                        Whole grains have been shown to lower your risk of cardiovascular disease. Oatmeal is also a great source of iron and magnesium. In order to get the most out of oatmeal, stick to steal cut and avoid prepackaged flavors with heaps of additives. Add sunflower seed, agave, and berries for a quick morning oatmeal recipe.

                        12. Bananas

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                          Bananas are sometimes discouraged as a “high sugar” food. However, the carbohydrates in bananas are pure, and go directly to fueling the body in an efficient way. Banana is a satisfying dessert replacement. Make a peach banana smoothie with just 4 ingredients.

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                          13. Ginger

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                            Ginger is useful as a digestive aids, and can also alleviate nausea and motion sickness. Ginger has also been shown to aid inflammation and respiratory problems in the body. An easy way to get your ginger is to include it in a zesty lime salsa.

                            14. Mustard

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                              Compared to mayo and ketchup, mustard is a superior choice as it doesn’t contain high fructose corn syrup or unhealthy fats. Interestingly, it’s also been shown to treat skin conditions like psoriasis and contact dermatitis. Add mustard to a delicious and clean potato salad recipe.

                              15. Black Beans

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                                Black beans are a healthy carbohydrate containing fiber, folate, and vitamin B6. They help you to balance cholesterol levels and support heart functioning. Throw together some basic ingredients from your fridge to create this hearty black bean stew.

                                Featured photo credit: picjumbo via picjumbo.com

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                                Last Updated on May 21, 2019

                                13 Bad Habits You Need to Quit Right Away

                                13 Bad Habits You Need to Quit Right Away

                                Creating your productivity ritual — a routine that helps you to maintain a peak level of energy can get you the best out of your days.

                                Part of creating your productivity routine involves removing activities that drain you (what I call “kryptonites”), and that includes your bad habits.

                                Like it or not, bad habits are bad for you — mentally, physically, emotionally and even socially in some cases. While some bad habits are harder to quit than others, it doesn’t change the fact that you need to get rid of them. Here are 13 bad habits to quit right away:

                                1. Stress Eating

                                I used to be a serious stress eater. I would eat whenever I felt unhappy, stressed, disappointed, anxious, or even… happy! My eating had nothing to do with being hungry, and everything to do with using food to fill my emotional voids.

                                While eating would comfort me, this feeling was momentary and would disappear right after I was done eating. Instead, what I had left would be the same emotional void that triggered me to eat in the first place (be it unhappiness or stress), a 2,000 excess calorie intake over what I should have eaten for the day, and anger at myself for having stress ate.

                                I’ve since overcome stress eating. I have healthy eating habits and a healthy relationship with food today where I no longer use food as a tool to fill my emotions.

                                If you are a stress eater, don’t fret — here’s how to manage your stress better:

                                How to Manage Stress (A Step-by-Step Guide to Turn Stress Into Success)

                                2. Nail Biting

                                Not only is nail biting unhygienic, it is also socially repelling, leads to dental problems like malocclusion of the anterior teeth,[1] potentially cause stomach problems,[2] and lead to severely deformed fingernails in the long run.

                                People who bite their nails tend to have shorter nails than the average person; their nail plates also experience scarring and may eventually become absent.[3]

                                Understand what triggers your nail biting behavior and replace it with another neutral to positive habit. Make habits to break habits.

                                For example, if you bite your nails when you are stressed, go for a walk or listen to music instead the next time you feel stressed.

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                                3. Hanging out with Naysayers

                                We all know these people — people who play devil’s advocate to every idea you have and every goal you want to pursue. We are already our greatest self-critics, so it doesn’t help when there’s someone beside us, ever ready to pounce on what we say and tear it down.

                                Hang out less with these naysayers and spend more time with supportive people who share constructive feedback instead. You will be much happier this way.

                                Learn how to get rid of naysayers with these 10 Ways to Ignore the Naysayers and Achieve Your Dreams.

                                4. Being with People Who Don’t Appreciate You

                                Haven’t all of us been in this situation before? Trying to please people who don’t appreciate us? Bending over backwards to be there for people when they are never there for us?

                                While we give without expectations of return, we need to draw a line with people who don’t value us because these people damage our souls.

                                Stop spending time with people who don’t appreciate you, and spend more time with people who do instead.

                                Unsure who you should get rid of? Learn about it here: 5 Kinds of Toxic People That You Need to Get Rid of Now

                                5. Smoking

                                Smoking is one of the leading causes of preventable death globally.[4]

                                In just the United States alone, about 500,000 deaths are attributed to smoking-related diseases annually. A recent study estimated that as much as one-third of China’s male population will have significantly shortened life-spans due to smoking! Gender-wise, male and female smokers lose an average of 13.2 and 14.5 years of life respectively — that’s over a decade of life right there.[5]

                                Not only that, smoking causes pre-mature skin aging (i.e. wrinkles), yellowing of teeth, bad breath, and worse of all — jeopardy of the health of people around you, including your loved ones. Studies have shown that non-smokers exposed to second-hand smoke are at risk to many of the health problems associated with direct smoking.[6]

                                Smoking risks

                                  6. Excessive Drinking

                                  All of us know that drinking too much alcohol is bad for us, but do you know how bad it really is?

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                                  According to the National Institute on Alcohol Abuse and Alcoholism, drinking too much — be it on a single occasion or over time — can seriously damage your health:[7]

                                  • Brain problems: Alcohol interferes with the brain’s communication pathways, making it harder to think clearly and move with coordination.
                                  • Heart diseases: Cardiomyopathy – Stretching and drooping of heart muscle, Arrhythmias – Irregular heart beat, stroke, high blood pressure
                                  • Liver diseases: Steatosis or fatty liver, alcoholic hepatitis, fibrosis, cirrhosis
                                  • Pancreas problems: Pancreatitis, a dangerous inflammation and swelling of the blood vessels in the pancreas that prevents proper digestion.
                                  • Different types of cancer: Mouth, esophagus, throat, liver, breast

                                  If you drink a lot, perhaps cutting it out right away will be tough. Cut down the number of glasses you drink each time, followed by the number of times you drink a week.

                                  If need be, seek help from an AA group — you aren’t alone in this. Change starts from today.

                                  7. Eating Junk Food (Including Diet Soda)

                                  Junk food — they are everywhere in our society today. From McDonald’s, to KFC, to Burger King, to 24-hour takeouts, junk food such as fries, highly processed burgers and sodas has become a staple in our society today.

                                  If you think, “Hey, but junk food is tasty!”, think again:

                                  A study by Paul Johnson and Paul Kenny suggests that junk food consumption alters brain activity in a way similar to addictive drugs like cocaine and heroin.[8]

                                  “After many weeks with unlimited access to junk food, the pleasure centers of rat brains became desensitized, requiring more food for pleasure.”

                                  And you wonder why you seem to crave fast food when you just had some the day before?

                                  While it may not be possible to remove junk food completely from our diet right away, we can reduce our junk food consumption starting today. Instead of soda, opt for a fruit juice (fresh juice, not the carbonated kind) or mineral water. Instead of fries, switch to mashed potato, a salad, or rice (many food outlets allow for this today). Instead of a fried meat patty, go for a grilled one.

                                  Where possible, opt for healthy food joints like salad bars and delis as opposed to fast food outlets. Every little step goes a long way.

                                  Here’re some healthy snacks ideas for you: 15 Healthy Snacks You Should Always Have At Home

                                  8. Eating Too Much Red Meat

                                  There has been conclusive evidence that consumption of red meat increases the risk of colorectal cancer; and suggestive evidence that it increases the risk of oesophageal cancer, lung cancer, pancreatic cancer, and endometrial cancer.

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                                  In addition, some studies have linked consumption of large quantities of red meat with breast cancer, stomach cancer, lymphoma, bladder cancer, lung cancer and prostate cancer![9]

                                  Personally, I’m a vegetarian so I don’t consume red meat, but for those of you who consume red meat, do watch out and limit your intake — better still, cut it out of your diet. World Cancer Research Fund recommends limiting intake of red meat to less than 300g (11 oz) cooked weight per week, “very little, if any of which to be processed.”

                                  Of if you’re thinking about becoming a vegetarian, check out this guide: 5 Practical Tips For Starting a Vegetarian Lifestyle

                                  9. Watching Too Much TV

                                  I stopped watching TV since eight years ago and I have never regretted it. Every once in a while I will switch on the telly to see what is on, and then I will switch it off because it’s just the same boring shtick over and over again.

                                  Watching TV, particularly well-written dramas, can be a good way to unwind. However, remember that TV isn’t your life.

                                  Spending three hours every night watching TV will not change your life for the better. Rather, using that time to reflect on your life, take stock, and take action on your goals will.

                                  It’s not easy to remove TV from your daily routine right away, but follow these 6 Steps To Remove TV From Your Life.

                                  10. Being Late

                                  Not only is being late being rude to others, it also means that you’re always rushing from one place to another, playing catch up in your agenda, and having to apologize to every person you meet.

                                  Stop being late and not being punctual, but practice being early instead. Target to arrive 15 minutes earlier before any appointment and bring along something to do in those 15 minutes (or longer if the other person turns out to be late). Then you can stop playing catch up and stay ahead in life.

                                  Learn more tips about how to be more punctual here: How to Be On Time Every Time

                                  11. Being in Bad Relationships

                                  Are you always dating the wrong guys/girls? Do you end up with jerks all the time? Well, you may not be able to stop yourself from meeting bad partners but you can certainly stop yourself from furthering contact with them, spending time with them, or even… entering into a relationship with them.

                                  I used to invest myself in this guy who was nothing but toxic for me. After a good five months of experiencing nothing but getting burned over and over again, I realized that he was a total waste of my time and I deserved better. I decided to cut him off, and it was soon after that I met my soulmate.

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                                  Learn about why you shouldn’t stay in a bad relationship and how to deal with it if you’re in one: Why Trying Hard to Stay in an Unhappy Relationship Is Not Love, but Fear

                                  12. Leaving Things to the Last Minute

                                  Burning the midnight oil isn’t fun — it’s exhausting.

                                  Those of you who got through college by burning the midnight oil would have learned this the hard way. Not only is it damaging for your body, it is also mentally draining as you’re constantly in a hyper-tense mode, feeling anxious about whether you can finish your work on time.

                                  Start today on a new note. Rather than react to your deadlines, be proactive about them by planning ahead, identifying what needs to be done for the week, and getting things done in advance.

                                  By staying ahead of your tasks, you can also use your extra time to plan ahead in your life and get more things done.

                                  Take a look at this guide and learn how to stop procrastinating: Procrastination – A Step-By-Step Guide to Stop Procrastinating

                                  13. Focusing on the Negatives

                                  In every situation, there are two ways you can react: zoom down to the problem areas and crib about how things aren’t the way you want, or celebrate the areas that are going well and work on making everything better.

                                  Many of us see the importance of doing the latter but in practice, we do the former. Why though? Criticizing and focusing on the negatives is easy but it doesn’t empower nor inspire us to be better.

                                  Make a change — for every negative encounter you run into, I challenge you to identify three things that are good about it. Practice doing this for one week, and by the end of the week you’ll find that your first instinct is to think positive, not negative.

                                  And here’re even more ways to help you stay positive: 11 Tips for Maintaining your Positive Attitude

                                  The Bottom Line

                                  So here you find the 13 most common bad habits and their consequences on your mind and body. The good news’ you can quit them all.

                                  Just spot out your own bad habits and take my suggestions to quit them. Then you’ll find your life a lot healthier and happier!

                                  Need more tips to break your bad habits? Check out these articles:

                                  Featured photo credit: Pexels via pexels.com

                                  Reference

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