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A Superfood Must Have On Your Next Grocery Trip!

A Superfood Must Have On Your Next Grocery Trip!

We’ve all seen the commercials, read the superfood claims, even tried the superfood recipes. What makes a food a super anything? What in the world is a superfood and how will it provide practical results? Let’s examine one superfood that will knock your socks off when you discover the benefits it can supply. What can this seemingly unattractive, ordinary, weed looking leafy vegetable do for you?

For starters, it has more health and nutritional benefits than most in it’s class and in addition, can help you feel more energetic, fight disease and lose weight to boot. Superfoods are foods that are especially rich in nutrients and antioxidants. They give more power to your nutrient punch. Watercress is such a food and is considered to be natures first aid.

Watercress

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watercress

    Yum yum in your tum-tum. This “A” list, nutrient filled green is incredible! But first, what is this?

    Native Home

    Watercress is an aquatic plant species. A rapidly growing perennial plant native to Europe and Asia and is one of the oldest leaf vegetables consumed by humans. Production and growth of watercress here in the US comes from facilities like Watercress Farms in Myakka City, Florida.

    Recent Studies

    Dr. Jennifer Di Noia, P.hd of William Patterson University in New Jersey is credited for a study on nutrient dense fruits and vegetables. Watercress comes in at the top with an impressing 100.00 as a nutrient density score. Followed by Chinese Cabbage 91.99 and Swiss Chard 89.27. This score is measured by considering 34 different nutrient parameters including fiber, vitamins, minerals, and phytochemicals (plant substances that have beneficial health effects) such as flavonoids and carotenoids. The higher the score, the more nutrients are provided in relation to the calorie content.

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    Using this system, watercress was found to be the most nutrient dense fruit or vegetable. This study also included such fruits as blueberries and raspberries. It is interesting to note that while berries are often phrased for their antioxidant qualities, it is not considered an essential nutrient.

    While you cannot base your entire diet on this system, it presents a viable guide in considering what foods to eat. An entire list of nutrients that are considered in the score can be found here.

    Exploding with essential vitamins and minerals, watercress gram for gram gives you more Vitamin C than oranges, more Vitamin E than broccoli, and more calcium than whole milk! Not only has it been found to prevent ageing in the skin, but research has discovered a significant link between watercress and cancer prevention. Now that is indeed a superfood.

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    Where to buy?

    Most supermarkets carry a fresh supply of watercress but you can also grow this superfood in your garden. Wikihow has a great how to article.

    How do you eat it?

    Many watercress recipes can be found online, but here is a quick one that I’m sure you’ll find delicious. You’ll need:

    • 2 tablespoons of olive oil
    • 1 tablespoon fresh lemon juice
    • Kosher salt and black pepper to taste
    • 1 bunch watercress (remove the thick stems and discard)
    • 1 small fennel bulb thinly sliced
    • 1/2 cup pomegranate seeds

    Preparation Instructions:

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    Whisk together the olive oil and lemon juice in a medium to large bowl. Add the watercress, fennel and pomegranate seeds. Lightly toss to combine. Then add salt and pepper to taste. That’s it! Serve immediately. If you don’t mind a little wilting, this can also be served cold, just don’t leave in the fridge too long.

    Watercress has become one of the top foods in the quest to stamp the importance of nutrition on health. It has proven remarkable benefits in the numerous nutrients that it provides and it tastes good too. It is certainly a superfood must have on your next grocery trip!

    Featured photo credit: Samuel Adams via samueladams.com

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    andre lewis

    Former Inside Operations Supervisor UPS

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    Last Updated on December 9, 2019

    5 Simple Ways to Relieve Stress Effectively

    5 Simple Ways to Relieve Stress Effectively

    Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

    Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

    Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

    1. Get Rationally Optimistic

    Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

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    This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

    In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

    The result: no more mental stress.

    2. Unplug

    Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

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    How on earth do you unplug your mind? Simple: just meditate.

    It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

    Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

    3. Easy on the Caffeine

    Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

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    Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

    4. Attack Mental Stress Via the Back Door

    That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

    How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

    • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
    • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
    • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

    While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

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    5. Good Old-Fashioned Exercise

    This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

    The result: mental stress will be gone!

    So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

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    Featured photo credit: Radu Florin via unsplash.com

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