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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 September 16, 2019

                                How to Stop Procrastinating: 11 Practical Ways for Procrastinators

                                How to Stop Procrastinating: 11 Practical Ways for Procrastinators

                                You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

                                We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

                                The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

                                Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

                                1. Break Your Work into Little Steps

                                Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

                                For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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                                • (1) Research
                                • (2) Deciding the topic
                                • (3) Creating the outline
                                • (4) Drafting the content
                                • (5) Writing Chapters #1 to #10,
                                • (6) Revision
                                • (7) etc.

                                Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

                                2. Change Your Environment

                                Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

                                One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

                                3. Create a Detailed Timeline with Specific Deadlines

                                Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

                                Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

                                My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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                                Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

                                4. Eliminate Your Procrastination Pit-Stops

                                If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

                                Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

                                I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

                                5. Hang out with People Who Inspire You to Take Action

                                I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

                                Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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                                As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

                                6. Get a Buddy

                                Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

                                I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

                                7. Tell Others About Your Goals

                                This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

                                For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

                                8. Seek out Someone Who Has Already Achieved the Outcome

                                What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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                                9. Re-Clarify Your Goals

                                If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

                                Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

                                10. Stop Over-Complicating Things

                                Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

                                Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

                                11. Get a Grip and Just Do It

                                At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

                                Reality check:

                                I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

                                More About Procrastination

                                Featured photo credit: Malvestida Magazine via unsplash.com

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