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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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                                          Published on November 14, 2018

                                          Why You Suffer from Constant Fatigue and How to Deal with It

                                          Why You Suffer from Constant Fatigue and How to Deal with It

                                          With our busy, always on lives, it seems that more and more of us are facing constant tiredness and fatigue on a regular basis.

                                          For many people, they just take this in their stride as part of modern life, but for others the impact can be crippling and can have a serious effect on their sense of wellbeing, health and productivity.

                                          In this article, I’ll share some of the most common causes of constant tiredness and fatigue and give you some guidance and action steps you can take to overcome some of the symptoms of fatigue.

                                          Why Am I Feeling Fatigued?

                                          Fatigue is extreme tiredness resulting from mental or physical exertion or illness.  It is a reduction in the efficiency of a muscle or organ after prolonged activity.[1]

                                          It can affect anyone, and most adults will experience fatigue at some point in their life. 

                                          For many people, fatigue is caused by a combination of lifestyle, social, psychological and general wellbeing issues rather than an underlying medical condition.

                                          Although fatigue is sometimes described as tiredness, it is different to just feeling tired or sleepy. Everyone feels tired at some point, but this is usually resolved with a nap or a few nights of good sleep. Someone who is sleepy may also feel temporarily refreshed after exercising. If you are getting enough sleep, good nutrition and exercising regularly but still find it hard to perform, concentrate or be motivated at your normal levels, you may be experiencing a level of fatigue that needs further investigation. 

                                          Symptoms of Fatigue

                                          Fatigue can cause a vast range of physical, mental and emotional symptoms including:

                                          • chronic tiredness, exhaustion or sleepiness
                                          • mental blocks
                                          • lack of motivation
                                          • headache
                                          • dizziness
                                          • muscle weakness
                                          • slowed reflexes and responses
                                          • impaired decision-making and judgement
                                          • moodiness, such as irritability
                                          • impaired hand-to-eye coordination
                                          • reduced immune system function
                                          • blurry vision
                                          • short-term memory problems
                                          • poor concentration
                                          • reduced ability to pay attention to the situation at hand

                                          Causes of Fatigue

                                          The wide range of causes that can trigger fatigue include:

                                          • Medical causes: Constant exhaustion, tiredness and fatigue may be a sign of an underlying illness, such as a thyroid disorder, heart disease, anemia or diabetes.
                                          • Lifestyle-related causes: Being overweight and a lack of regular exercise can lead to feelings of fatigue.  Lack of sleep and overcommitting can also create feelings of excessive tiredness and fatigue.
                                          • Workplace-related causes: Workplace and financial stress in a variety of forms can lead to feelings of fatigue.
                                          • Emotional concerns and stress: Fatigue is a common symptom of mental health problems, such as depression and grief, and may be accompanied by other signs and symptoms, including irritability and lack of motivation.

                                          Fatigue can also be caused by a number of factors working in combination.

                                          Medical Causes of Fatigue

                                          If you have made lifestyle changes to increase your energy and still feel exhausted and fatigued, it may be time to seek guidance from your doctor.

                                          Here are a few examples of illnesses that can cause ongoing fatigue. Seek medical advice if you suspect you have a health problem:

                                          Anemia

                                          Anemia is a condition in which you don’t have enough healthy red blood cells to carry adequate oxygen to the body’s tissues. It is a common cause of fatigue in women.

                                          Having anemia may make you feel tired and weak.

                                          There are many forms of anemia, each with its own cause. Anemia can be temporary or long term, and it can range from mild to severe.[2]

                                          Chronic Fatigue Syndrome (CFS)

                                          Chronic Fatigue Syndrome (CFS) is a condition that can cause persistent, unexplained fatigue that interferes with daily activities for more than six months.

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                                          This is a chronic condition with no one-size-fits-all treatment, but lifestyle changes can often help ease some symptoms of fatigue.[3]

                                          Diabetes

                                          Diabetes can cause fatigue with either high or low blood sugars. When your sugars are high, they remain in the bloodstream instead of being used for energy, which makes you feel fatigued. Low blood sugar (glucose) means you may not have enough fuel for energy, also causing fatigue.[4]

                                          Sleep Apnea

                                          Sleep apnea is a serious sleep disorder where sufferers briefly stop breathing for short periods during sleep. Most people are not aware this is happening, but it can cause loud snoring, and daytime fatigue.

                                          Being overweight, smoking, and drinking alcohol can all worsen the symptoms of sleep apnea.[5]

                                          Thyroid disease

                                          An underactive thyroid gland means you have too little thyroid hormone (thyroxine) in your body. This makes you feel tired and you could also put on weight and have aching muscles and dry skin.[6]

                                          Common lifestyle factors that can cause fatigue include:

                                          • Lack of sleep
                                          • Too much sleep 
                                          • Alcohol and drugs 
                                          • Sleep disturbances 
                                          • Lack of regular exercise and sedentary behaviour 
                                          • Poor diet 

                                          Common workplace issues that can cause fatigue include:

                                          • Shift work: Our body is designed to sleep during the night. A shift worker may confuse their circadian clock by working when their body is programmed to be asleep.
                                          • Poor workplace practices: This may include long work hours, hard physical labour, irregular working hours (such as rotating shifts), a stressful work environment, boredom or working alone. 
                                          • Workplace stress – This can be caused by a wide range of factors including job dissatisfaction, heavy workload, conflicts with bosses or colleagues, bullying, or threats to job security.
                                          • Burnout: This could be striving too hard on one area of your life while neglecting others, which leads to a life that feels out of balance.

                                          Psychological Causes of Fatigue

                                          Psychological factors are present in many cases of extreme tiredness and fatigue.  These may include:

                                          • Depression: Depression is characterised by severe and prolonged feelings of sadness, dejection and hopelessness. People who are depressed commonly experience chronic fatigue.
                                          • Anxiety and stress: Someone who is constantly anxious or stressed keeps their body in overdrive. The constant flooding of adrenaline exhausts the body, and fatigue sets in.
                                          • Grief: Losing a loved one causes a wide range of emotions including shock, guilt, depression, despair and loneliness.

                                          How to Tackle Constant Fatigue

                                          Here are 12 ways you can start tackling the causes of fatigue and start feeling more energetic.

                                          1. Tell The Truth

                                          Some people can numb themselves to the fact that they are overtired or fatigued all the time. In the long run, this won’t help you.

                                          To give you the best chance to overcome or eliminate fatigue, you must diagnose and tell the truth about the things that are draining your energy, making you tired or causing constant fatigue.

                                          Once you’re honest with yourself about the activities you’re doing in your life that you find irritating, energy-draining, and make you tired on a regular basis you can make a commitment to stop doing them.

                                          The help that you need to overcome fatigue is available to you, but not until you tell the truth about it. The first person you have to sell on getting rid of the causes of fatigue is yourself.

                                          One starting point is to diagnose the symptoms. When you start feeling stressed, overtired or just not operating at your normal energy levels make a note of:

                                          • How you feel
                                          • What time of day it is
                                          • What may have contributed to your fatigue
                                          • How your mind and body reacts

                                          This analysis may help you identify, understand and then eliminate very specific causes.

                                          2. Reduce Your Commitments

                                          When we have too many things on our plate personally and professionally, we can feel overstretched, causing physical and mental fatigue.

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                                          If you have committed to things you really don’t want to do, this causes irritability and low emotional engagement. Stack these up throughout your day and week, then your stress levels will rise.

                                          When these commitments have deadlines associated with them, you may be trying to cram in far too much in a short period of time.  This creates more stress and can affect your decision making ability.

                                          Start being realistic about how much you can get done. Either reduce the commitments you have or give yourself more time to complete them in.

                                          3. Get Clear On Your Priorities

                                          If working on your list of to-do’s or goals becomes too overwhelming, start reducing and prioritizing the things that matter most.

                                          Start with prioritizing just 3 things every day. When you complete those 3 things, you’ll get a rush of energy and your confidence will grow.

                                          If you’re trying to juggle too many things and are multi-tasking, your energy levels will drop and you’ll struggle to maintain focus.

                                          Unfinished projects can make you self-critical and feel guilty which drops energy levels further, creating inaction.

                                          Make a list of your 3 MIT (Most Important Tasks) for the next day before you go to bed. This will stop you overcommitting and get you excited about what the next day can bring.

                                          4. Express More Gratitude

                                          Gratitude and confidence are heavily linked. Just being thankful for what you have and what you’ve achieved increases confidence and makes you feel more optimistic.

                                          It can help you improve your sense of wellbeing, which can bring on feelings of joy and enthusiasm.

                                          Try starting a gratitude journal or just note down 3 things you’re grateful for every day.

                                          5. Focus On Yourself

                                          Exhaustion and fatigue can arrive by focusing solely on other people’s needs all the time, rather than worrying about and focusing on what you need (and want).

                                          There are work commitments, family commitments, social commitments. You may start with the best intentions, to put in your best performance at work, to be an amazing parent and friend, to simply help others.

                                          But sometimes, we extend ourselves too much and go beyond our personal limits to help others. That’s when constant exhaustion can creep up on us.  Which can make us more fatigued.

                                          We all want to help and do our best for others, but there needs to be some balance. We also need to take some time out just for ourselves to recharge and rejuvenate.

                                          6. Set Aside Rest and Recovery Time

                                          Whether it’s a couple of hours, a day off, a mini-break or a proper holiday, time off is essential to help us recover, recharge and refocus.

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                                          Recovery time helps fend off mental fatigue and allows us to simply kick back and relax.

                                          The key here, though, is to remove ourselves from the daily challenges that bring on tiredness and fatigue. Here’s how.

                                          Can you free yourself up completely from work and personal obligations to just rest and recover?

                                          7. Take a Power Nap

                                          When you’re feeling tired or fatigued and you have the ability to take a quick 20-minute nap, it could make a big difference to your performance for the rest of the day.

                                          Napping can improve learning, memory and boost your energy levels quickly.

                                          This article on the benefit of napping is a useful place to start if you want to learn more: How a 20-Minute Nap at Work Makes You Awake and Productive the Whole Day

                                          8. Take More Exercise

                                          The simple act of introducing some form of physical activity into your day can make a huge difference. It can boost energy levels, make you feel much better about yourself and can help you avoid fatigue.

                                          Find something that fits into your life, be that walking, going to the gym, running or swimming. 

                                          The key is to ensure the exercise is regular and that you are emotionally engaged and committed to stick with it.

                                          You could also walk more which will help clear your head and shift your focus away from stressful thoughts.

                                          9. Get More Quality Sleep

                                          To avoid tiredness, exhaustion and fatigue, getting enough quality sleep matters. 

                                          Your body needs sleep to recharge.  Getting the right amount of sleep every night can improve your health, reduce stress levels and help us improve our memory and learning skills.

                                          My previous article on The Benefits of Sleep You Need to Know will give you some action steps to start improving your sleep. 

                                          10. Improve Your Diet

                                          Heavy or fatty meals can make you feel sluggish and tired, whilst some foods or eating strategies do just the opposite.

                                          Our always on lives have us reaching for sweets or other sugary snacks to give us a burst of energy to keep going. Unfortunately, that boost fades quickly which can leave you feeling depleted and wanting more.

                                          On the other hand, whole grains and healthy unsaturated fats supply the reserves you can draw on throughout the day.

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                                          To keep energy up and steady, it’s a good idea to limit refined sugar and starches.

                                          Eating small meals and healthy snacks every few hours throughout the day provides a steady supply of nutrients to body and brain. It’s also important not to skip breakfast.

                                          Eating a balanced diet helps keep your blood sugar in a normal range and prevents that sluggish feeling when your blood sugar drops.

                                          11. Manage Your Stress Levels

                                          Stress is one of the leading causes of exhaustion and fatigue, and can seriously affect your health.

                                          When you have increased levels of stress at work and at home, it’s easy to feel exhausted all the time. 

                                          Identifying the causes of stress and then tackling the problems should be a priority. 

                                          My article on How to Help Anxiety When Life is Stressing You Out shares 16 strategies you can use to overcome stress.

                                          12. Get Hydrated

                                          Sometimes we can be so busy that we forget to keep ourselves fully hydrated.

                                          Water makes up about 60 percent of your body weight and is essential in maintaining our body’s basic functions.

                                          If we don’t have enough water, it can adversely affect our mental and physical performance, which leads to tiredness and fatigue.

                                          The recommended daily amount is around two litres a day, so to stay well hydrated keep a water bottle with you as much as possible.

                                          The Bottom Line

                                          These 12 tips can help you reduce your tiredness and feeling of fatigue.  Some will work better than others as we are all different, whilst others can be incorporated together in your daily life.

                                          If you’ve tried to make positive changes to reduce fatigue and you still feel tired and exhausted, it may be time to consider making an appointment with your doctor to discuss your condition.

                                          Featured photo credit: Annie Spratt via unsplash.com

                                          Reference

                                          [1]Oxford English Dictionary: Definition of fatigue
                                          [2]NHS Choices: 10 Reasons for feeling tired
                                          [3]Verywellhealth: What is chronic fatigue syndrome
                                          [4]Everyday Health: Why does type 2 diabetes make you feel tired
                                          [5]Mayo Clinic: Sleep apnea
                                          [6]Harvard Health: The lowdown on thyroid slowdown

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