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Five Foods That Can Have a Powerful Impact On Your Health

Five Foods That Can Have a Powerful Impact On Your Health

It seems like there is a pill that can cure virtually any ailment. What many people don’t realize is that synthetic medications can often be replaced with foods that are commonly available at your local grocer. If you’re suffering from any minor health problems, simply adding one of these inexpensive foods may be just what the doctor ordered.

1. Bok Choy

If you’re on a calorie restrictive diet, getting all of your essential nutrients can be a challenge. Fortunately, bok choy may be the perfect solution. This leafy plant is part of the cruciferous vegetable family. It’s closely related to kale, broccoli, and cabbage. Only a single cup of bok choy contains 64% of your daily vitamin K, 59% of your vitamin C, 40% of your vitamin A, and several other important micronutrients. It’s also an essential source of calcium, potassium, vitamin B6, manganese, iron, and fiber. A huge portion of our health problems is caused by a lack of these nutrients. Selecting foods that are nutrient rich can leave you feeling better all around.

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2. Cinnamon

Chances are; you’ve never considered a cinnamon bun or a caramel macchiato a particularly healthy choice. But cinnamon itself has some incredible health benefits that simply cannot be ignored. It’s an extremely effective antioxidant. This prevents your cells from being damaged by oxygen molecules that have been exposed to free radicals within our body. Regularly taking antioxidants can prevent heart disease and mental disorders such as Alzheimer’s and dementia. In fact, antioxidants have been proven to reduce many of the effects of aging such as visual degradation, wrinkles, and memory loss.

3. Chickpeas

Diabetes is a major health problem in today’s society. It is caused by high blood sugar levels and resistance to insulin. Even if you have a diet high in sugars, chickpeas can help prevent diabetes. They help to even out your insulin levels, and transport sugars all over your body. This prevents the unnatural blood sugar spikes that can cause diabetes and the reciprocal insulin spikes that can cause cravings for more sugar.

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4. Potatoes

Just like tomatoes and eggplants, potatoes are part of the nightshade family. They are one of the cheapest foods to produce, and can have a major impact on your health. They are high in iron, phosphorous, calcium, and magnesium, all of which help to maintain bone structure. Potatoes aren’t the only foods that contain these minerals. However, it is extremely important to maintain a proper balance between them. Too much phosphorus and too little calcium, or vice versa, can result in bone loss. Fortunately, potatoes contain the perfect balance for our bodies.

The potassium they contain also helps to improve vasodilation – widening of the blood vessels. This can reduce blood pressure and promote heart health. It’s important to remember, however, that high levels of sodium can counteract these effects. While potatoes are regularly used in junk foods such as fries or chips, these snacks will not allow you to take full advantage of all the health benefits potatoes can offer.

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5. Tofu

Tofu is a popular food made from soybean curds. It’s extremely popular with vegetarians and vegans as it is so high in protein. Even if you still enjoy the occasional steak, tofu is a fantastic food to add to your diet. Most protein containing foods are chock full of cholesterol. High cholesterol levels are common and can lead to high blood pressure and atherosclerosis. These problems are very difficult to reverse, so it’s important to watch your cholesterol intake while you are still healthy.

Tofu absorbs the flavor of anything it’s cooked with. Simply fry some up with little vegetables or chicken and you’ll be able to double your protein intake while cutting your cholesterol levels in half.

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Josh MacDonald

Internet Entrepreneur

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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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