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Amazing Benefits Of Blueberries (+5 Refreshing Recipes)

Amazing Benefits Of Blueberries (+5 Refreshing Recipes)

The healthy campaign that has swept across the world in recent years have put more emphasis on the benefits of blueberries and propelled it to the forefront. The rise in its popularity is well deserved given that it contains the highest antioxidant capacity of all fruits, leafy greens, spices, and seasonings.

Origin of Blueberries

Unlike strawberries that originate from France, the blueberry fruit originates from North America. They are used mainly as a source of food and energy. However, Native Americans have utilized blueberries for their medicinal value and have also found that blueberries are a great source of dye for clothes as well.

According to statistics, the US and Canada produce roughly 200 million pounds of blueberries annually, with Maine largely recognized as the blueberry production capital of North America. It has been said that the yearly harvest of blueberries in this region alone is sufficient to cover a four lane highway from New York all the way to Chicago in a single coat.

Given that every July is the peak of the blueberries harvest season, it is only right that the month of July is inducted as the blueberry month. Other interesting facts worth knowing include:

  • Minnesota declares blueberry muffin as its official state muffin
  • New Jersey adopts blueberries as its official state fruit
  • Nova Scotia in Canada claims blueberry as its official state berry

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Origin of Blueberries

    Benefits of Blueberries

    Other than using blueberries for its medicinal value and unique color dyeabilities, this fruit is also packed with a comprehensive list of vitamins and minerals. While it has been proven that blueberries contain the highest total antioxidant capacity, consumers should also be aware of why antioxidants are beneficial towards the body.

    • Reduce Risk of Cardiovascular Diseases

    Cardiovascular disease is the major cause of death among men and women in the United States. The fiber, potassium and other vitamin content in blueberries make it the best candidate for to decrease the risk of these diseases. A study published by Harvard University also found that a healthy consumption of blueberries helps to reduce the risk of a heart attack in women by up to 32%. This is due to the high content value of anthocyanins found in blueberries.

    • Prevent Growth of Cancer Cells

    Antioxidants such as vitamin C, vitamin A and other phytonutrients found in blueberries are effective in waging a war against the free radicals in the body. These nutrients help to prevent tumor development and growth of cancer cells. In addition, the folate content in blueberries has the ability to repair DNA, which is beneficial towards eliminating cancer cells as well.

    • Fight Urinary Tract Infections

    Bacteria that enter the urinary tract causes an infection that usually do not present any symptoms. The antioxidants in blueberries prevent these bacteria from binding the bladder tissue and repairs the damage done to the urinary tract.

    Studies have shown that blueberries are able to reduce the effects of any cognitive damage that are usually brought on by the natural aging process. Participants relying on blueberries have constantly fared better on memory tests than other participants who are put on placebo treatment.

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    • Anti-Aging Properties

    Perhaps the most enticing benefit of blueberries, the high antioxidant value in blueberries helps to maintain the production level of collagen as it decreases with age. It is also effective in preventing and repairing the damage caused by environmental factors and helps to smooth wrinkles, leading to improved skin texture and structure.

    Recipes

    Now that the benefits of blueberries have been established, the next step is to incorporate it into dietary plans to absorb fully its nutrients and vitamins. It should be noted that blueberries possess a unique characteristic; it does not lose any of its nutritional value after freezing. This means that blueberries can be frozen and stored for future use without losing any of its benefits. This opens the door for blueberries to be used in any recipes at any time of the year. Listed below are 5 common recipes for blueberries.

    Gluten Free Blueberry Pancakes

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      Thoroughly mix flour, baking powder, cinnamon, salt, sugar and ground flaxseeds together. In another bowl, whisk milk, vanilla and egg together. Combined both the mixture together and add to blueberries. Transfer the final mixture onto the skillet in equal sizes. Cook each side for about 3 minutes over medium fire. To complete the dish, serve with syrup based on individual preferences.

      Blueberry Cheesecake

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        First, ground almonds, sugar and butter together. Bake the mixture in an oven heated to 350 degrees Fahrenheit for 15 minutes and let it cool. Next, mix cream cheese, sugar, and mascarpone. Then add in vanilla extract and eggs, blend with an electric mixer on low speed. Bake for 90 minutes in the oven heated to 300 degrees Fahrenheit and transferred it to the a refrigerator. Allow it to cool for 6 hours or more. Finally, put blueberries in heated water and constantly stir until they soften. Top off the cheesecake with blueberries.

        Gluten Free Blueberry Muffins

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          Blend flour, baking powder, sugar and salt in a bowl. In a separate bowl, whisk together milk, lemon zest, vanilla, butter, and eggs. Combine both mixtures until fully blended. Next, add in blueberries and distribute them evenly. Divide the final batter among muffin cups and bake for 10 minutes. The oven should be heated to 350 degrees Fahrenheit. Allow to cool for 5 minutes before serving.

          Blueberry Beet Juice with Kale and Lemon

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            Cut beet into quarters and peel the skin of ginger and lemon. Mix all ingredients together with the blueberries and add into the juicer. This easy to make fruit juice is best served after a sumptuous meal.

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            Blueberry Oatmeal with Cinnamon and Walnuts

            Blueberry Oatmeal with Cinnamon and Walnuts

              Spread oats onto a baking sheet and bake until it turns golden brown in an oven heated to 350 degrees Fahrenheit. Add the toasted oats into a pan of water and milk and allow it to boil. Reduce heat and stir occasionally until the mixture turns soft and creamy. Separate into serving cups and mix with blueberries, honey, walnuts, and cinnamon.

              Conclusion

              Being knowledgeable about the benefits of blueberries is insufficient, it is necessary to possess the required expertise to incorporate it into any dietary plan. Based on the suggested recipes above, anyone can easy cook up a healthy dish centered around blueberries. With options such as smoothies, pancakes or muffins, everyone will definitely be spoilt for choice.

              Featured photo credit: Iryna Melnyk via shutterstock.com

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              Evlin Symon

              Evlin Symon is a health and wellness expert specialized in fitness, weight loss, pregnancy, nutrition and beauty.

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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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