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The Health Benefits of Black Beans + Five Great Recipes

The Health Benefits of Black Beans + Five Great Recipes

If you’re a fan of Cuban cuisine, you probably don’t need to be told that dishes like black beans and rice are some of the tastiest comfort foods you can treat yourself to. But did you know that these dishes are also incredibly good for you? Black beans have been grown and eaten in Central and South America for thousands of years—and with their popularity growing in the U.S., Europe, and other parts of the world, you can reap their health benefits, too. And some of them might surprise you!

Black Beans Are a Great Source of Vegetarian Protein

Black beans, like other beans, are great for people following a vegetarian or vegan diet. These diets, which are based mostly or entirely on plants, can often lack enough protein for the body to work at its best. However, when combined with whole grains like brown rice, black beans form a complete protein which will provide you with the amino acids which are needed to build and maintain lean muscle mass and are part of an overall healthy lifestyle.

Black Beans Promote Healthy Muscles, Bones, and Joints

Again, the protein that you find in black beans and other legumes is great for building muscle mass and helps you to do this without the saturated fat and extra calories of meat. It is also good for bones because it is high in calcium: as you age, a high-calcium diet can prevent diseases like osteoporosis, which lead to weakening of the bones and fractures. Lastly, because they contain omega-3 fatty acids, beans are able to help reduce inflammation throughout the body and help with conditions like arthritis, which cause joint pain and lack of mobility.

Black Beans Can Improve Your Digestion

Heartburn, upset stomach, constipation—these are common problems in any country where most people live off of processed foods that often are lacking in the fiber. Beans, however, are a great source of this important nutrient. Fiber is one of the best things for your digestive system: it “scrubs” out many toxins or other harmful substances and helps your body move food more easily through the digestive process, making it less likely that you will suffer from problems like constipation.

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Beans do have a reputation for giving people gas. However, if you start out with dry beans and soak them in water overnight, then throw that water out and cook them in fresh water, you will greatly reduce the potential for bloating and flatulence afterwards.

Black Beans Help Reduce Your Cancer Risk

Cancer remains a leading cause of death not only in the United States but throughout the world. However, some dietary choices can reduce your chance of developing this disease. Beans are an important part of an anti-cancer diet because of the fact that they contain 8 different kinds of flavonoids, which are plant compounds that studies have shown to reduce free radical damage that changes cells and makes cancer more likely. Also, because they are so high in fiber, beans can prevent the develop of colon cancer specifically.

Black Beans Are Heart Healthy

Everyone knows the schoolboy song about beans being good for your heart—but that actually turns out to be true. The soluble fiber in black beans has been associated with lowered cholesterol levels. Less cholesterol in your arteries means a reduced chance of a heart attack (as well as other serious events like a stroke). Studies have also shown that the omega-3 fatty acids in beans are associated with higher levels of healthy HDL cholesterol and can even slightly lower blood pressure. All of this is great for cardiac health.

Black Beans Are a Great Food for Moms-To-Be

There are a number of reasons why beans are such a great food for expecting mothers. To begin with, they are rich in folic acid which pregnant women need a lot of while their baby is developing. Getting enough of this important nutrient in your diet is the best way to prevent certain neural tube defects such as spina bifida, which can have serious consequences for your baby.

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And because beans are so high in fiber, they can also help ease the problems of constipation that pregnant women often suffer from due to the hormonal and physical changes taking place in their bodies as the baby grows.

Beans Help Prevent Deficiencies in Your Diet

If you’re like many people, your busy schedule makes it easy to say “yes” to a lot of processed or fast foods to make it through the day. While this can save a lot of time, it can also mean that your diet is lacking in a lot of important nutrients. These include not only fiber and protein, but minerals like manganese and calcium, antioxidant compounds like anthocyanins (one of the antioxidants that makes blueberries so healthy), and omega-3 fatty acids, which are associated with good heart health.

Black Beans Help Diabetics Control Their Blood Sugars

If you or someone you love is diabetic, you know how difficult it can be to keep blood sugar under control. Diet—along with proper medications—can make a big difference, and beans are highly recommended by organizations like the American Diabetes Association (ADA).

Why? Because they are so high in fiber, beans take a while to digest. This slower breakdown means that glucose is not released into the bloodstream all at once, and spikes in blood sugar levels are avoided.

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Black Beans Are Also Good for Your Brain

Black beans are particularly good for the health of your brain and nervous system. This is because they are a great source of a mineral called molybdenum, which can be hard to get enough of in your diet. It is, however, a mineral which is very important to the health of your nervous system and studies have shown that it can reduce your risk of neurological conditions like Parkinson’s and Alzheimer’s.

Black Beans Are Easy to Fit Into Your Diet!

If you would like to get more black beans into your diet, but aren’t sure how to prepare them, then here are 5 great and simple recipes to help start you out!

1. Black Bean Loaf

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    2. Pureed Black Bean Soup

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      3. Black Bean Chocolate Cake

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        4. Black Bean Burritos

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          5. Black Bean Enchiladas

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            So try one of these easy recipes today and start reaping all the health benefits these amazing black beans can bring!

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            Brian Wu

            Health Writer, Author

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            Last Updated on November 19, 2019

            20 Time Management Tips to Super Boost Your Productivity

            20 Time Management Tips to Super Boost Your Productivity

            Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

            If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

            1. Create a Daily Plan

            Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

            2. Peg a Time Limit to Each Task

            Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

            3. Use a Calendar

            Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

            I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

            Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

            4. Use an Organizer

            An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

            These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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            5. Know Your Deadlines

            When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

            But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

            6. Learn to Say “No”

            Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

            Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

            7. Target to Be Early

            When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

            For appointments, strive to be early. For your deadlines, submit them earlier than required.

            Learn from these tips about how to prepare yourself to be early, instead of just in time.

            8. Time Box Your Activities

            This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

            You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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            9. Have a Clock Visibly Placed Before You

            Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

            10. Set Reminders 15 Minutes Before

            Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

            You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

            11. Focus

            Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

            Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

            Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

            12. Block out Distractions

            What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

            I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

            When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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            Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

            13. Track Your Time Spent

            When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

            You can find more time tracking apps here and pick one that works for you.

            14. Don’t Fuss About Unimportant Details

            You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

            Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

            15. Prioritize

            Since you can’t do everything, learn to prioritize the important and let go of the rest.

            Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

            16. Delegate

            If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

            When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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            17. Batch Similar Tasks Together

            For related work, batch them together.

            For example, my work can be categorized into these core groups:

            1. writing (articles, my upcoming book)
            2. coaching
            3. workshop development
            4. business development
            5. administrative

            I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

            18. Eliminate Your Time Wasters

            What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

            One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

            While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

            19. Cut off When You Need To

            The number one reason why things overrun is because you don’t cut off when you have to.

            Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

            20. Leave Buffer Time In-Between

            Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

            More Time Management Techniques

            Featured photo credit: Unsplash via unsplash.com

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