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Start Your Life-Changing Chapter with These Vitamin K Rich Foods!

Start Your Life-Changing Chapter with These Vitamin K Rich Foods!

Vitamin K is an important vitamin that helps your blood to clot. It also helps your body to create bone proteins. If you do not get enough vitamin K, you are more likely to develop heart disease, tooth decay and weakened bones.

Here are some of the main benefits of Vitamin K [1] .

Vitamin K’s Majestic Benefits. As in…

Keeping Your Toilet Experience Satisfactory

The Vitamin K that you eat affects the intestinal bacteria that you have, so if you don’t eat enough that can negatively affect your digestive health [2].

Keeping Bones and Teeth Intact

Vitamin K increases the amount of a certain protein in your body that helps to maintain bone calcium, which reduces the risk of tooth decay and osteoporosis.

Avoiding deadly strikes of heart attack

Vitamin K has been proven to help prevent the arteries calcifying, which is one of the main causes of a heart attack. This means that Vitamin K can help to improve your heart health!

Steering us clear of cancer’s haunting

Vitamin K has been found to be an effective way to reduce the risk of various cancers [3] , including colon, prostate, stomach, oral and nasal cancers.

Preventing Excessive Bleeding

According to Web MD [4] , Vitamin K helps the blood to clot, which prevents excessive bleeding.

Lots of foods [5] contain vitamin K, especially leafy dark green vegetables. Here are 20 vitamin K rich foods.

Vitamin K rich foods

1. Celery

    One stalk of celery contains 15% of your daily recommended amount of vitamin K, so celery is a great source of vitamin K. It also contains lots of folic acid, potassium, antioxidants and calcium!

    Check out a recipe for quick braised celery here.

    2. Kale

      One cup of chopped kale contains nearly 700% of your daily recommended amount of vitamin K, as well as lots of calcium and iron.

      Check out a recipe for sautéed kale here.

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      3. Natto (fermented soy)

        Natto is made from fermented soy beans, and it is a popular meal in Japan. It is also a great source of vitamin K, as 500 mcg of natto contains over 100% of your recommended daily amount of vitamin K.

        Learn how to make your own natto here.

        4. Cabbage

          One cup of cabbage contains 95% of your daily recommended value of Vitamin K, as well as fiber, vitamin C, vitamin E, magnesium, calcium and potassium.

          Here is a recipe for cabbage with bacon and onions.

          5. Broccoli

            Half a cup of broccoli provides 138% of your daily recommended amount, so broccoli is a wonderful source of vitamin K. It also provides zinc, vitamin C, calcium and potassium!

            Check out this tasty broccoli curry recipe.

            6. Kefir

              Kefir is a tasty fermented milk drink that comes from the north Caucasus Mountains. Half a cup contains 10% of your daily recommended value.

              Learn how to make milk kefir here.

              7. Scallions

                Scallions contain lots of vitamins and minerals, including 259% of your daily recommended amount of vitamin K. They also include protein, fiber, Vitamin C and B vitamins. You can eat them cooked or raw.

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                Here is a tasty and simple spring onion soup recipe.

                8. Okra

                  Half a cup of okra includes 43% of the recommended amount for the day, and it works well with rice, shrimp and in okra soup.

                  Learn how to make okra soup here.

                  9. Blackberries

                    One cup of blackberries contains 36% of your daily recommended amount of Vitamin K. They also contain lots of vitamin E, magnesium, potassium and copper.

                    Check out this delicious blackberry pie recipe.

                    10. Spinach

                      Spinach is a wonderful source of nutrients; one cup contains 181% of your recommended daily amount, and it also contains lots of vitamin C, iron and calcium. You can eat spinach cooked or raw.

                      Want to include more spinach in your diet? Check out this spinach soup recipe.

                      11. Carrots

                        One medium carrot contains 10% of your daily recommended value, and it also only contains 25 calories so it is ideal for anyone who is dieting.

                        Make the perfect roasted carrots with this recipe.

                        12. Raspberries

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                          Raspberries are filled with lots of vitamins and minerals, with one cup containing 12% of your daily recommended amount of vitamin K.

                          Make sweet raspberry sorbet using this recipe.

                          13. Prunes

                            Prunes are a good source of vitamin K, with one cup containing 7% of your daily recommended amount. Prunes also contain fiber, potassium, calcium, and Vitamin A.

                            Learn how to make banana prune muffins here.

                            14. Chili Powder

                              Chili power contains vitamin C, vitamin A, potassium, selenium, phosphorus, calcium and zinc, as well as vitamin K; one tablespoon contains 11% of your daily recommended amount.

                              Make tasty chilli rubbed chicken using this recipe.

                              15. Blueberries

                                Blueberries are filled with fiber, iron, potassium, zinc, copper and several antioxidants. One cup also contains 36% of your daily recommended amount of vitamin K.

                                Blend up a healthy banana and blueberry smoothie with this recipe.

                                16. Asparagus

                                  Asparagus has anti-aging properties, and it is packed with antioxidants. One cup also contains 60% of your daily recommended amount of vitamin K!

                                  Click here to learn how to make roasted asparagus with parmesan.

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                                  17. Brussels Sprouts

                                  These Roasted Brussels Sprouts with Lemon and Ginger are so flavorful! This is a super easy side dish to make for a crowd or for just a few people. | Tastefulventure.com

                                    One cup of Brussels sprouts contains 42% of your daily amount. They also contain vitamin C, potassium and folate.

                                    Here is how to make sautéed Brussels sprouts with bacon and onions.

                                    18. Pickles

                                      Pickles contain a lot of vitamin K; one pickle contains around 34% of your daily recommended amount, and they are also a good source of antioxidants and fibre.

                                      Learn how to make your own dill pickles here.

                                      19. Dried Sage

                                        Dried sage has lots of benefits, including being an excellent source of vitamin K; one tablespoon contains around 43% of your daily recommended amount!

                                        Click here for a dried sage rubbed pork recipe.

                                        20. Sun-Dried Tomatoes

                                          Sun-dried tomatoes are a delicious source of vitamin K, as one cup contains 29% of your daily recommended amount of Vitamin K. They also contain vitamin A, vitamin C, calcium, and iron.

                                          Click here to learn how to make a healthy sun-dried tomato and onion pizza.

                                          Reference

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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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