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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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                                          Amy Johnson

                                          Amy is a writer who blogs about relationships and lifestyle advice.

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                                          Last Updated on November 18, 2019

                                          30 Fun Things to Do at Home

                                          30 Fun Things to Do at Home

                                          I’m BORED! Have you ever heard someone in your family use those words?

                                          Most of us have.

                                          I barred that word from my house. Whenever someone said they were bored, I gave them two options:

                                          First, there is always work that can be done. Secondly, find something to do.

                                          There are always creative things that we can do at home. You just need to put some thought and imagination into your day.

                                          The list of enjoyable things you can do is inexhaustible. I am going to share 30 fun things to do at home. Some of the events are best done at appropriate times of the year. Enjoy!

                                          1. Have a Costume Night

                                            Generally, the only time we can get away with putting on costumes is on Halloween. It is so entertaining to put on a costume and play.

                                            Host an evening where everyone has to dress up in a costume. (Some costume ideas here!) Eat your dinner that evening all dressed up. Play games and just have a party. You can even make it a “themed” costume party by choosing a time era or movie characters. Shape it to meet your interests.

                                            2. Throw an Indoor Picnic

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                                              Set out a picnic blanket and basket of food and eat your dinner as though you were having a picnic. Just having variety in your family life brings you closer together as a family unit. Events like this are often the catalyst for a fun-filled evening.

                                              3. Have a Christmas Party (*In the Summer)

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                                                Set up some Christmas decorations and have a Christmas celebration during the summer.

                                                Prior to this event, buy a few Christmas presents to give to an organization that accepts donations for families in need at Christmas time. Have wrapping paper on hand. Wrap up the gifts, while thinking of the joy they will bring to some little girl or boy at Christmas.

                                                This serves to make your family mindful of others. Everyone in the family will be excited when Christmas comes and they can donate the gifts that you wrapped in the summer. It’s unique to have a Christmas party during the summer.

                                                4. Host an International Dinner Night

                                                As a family, pick out a country you would like to learn more about and are interested in. Find cuisine that is unique to that country. Prepare a dinner that would be served in that country.

                                                The family can even find clothing that is worn in the country and wear it to dinner. Each family member would be responsible to bring one fact about the country to share at dinner time. For example, you could choose Mexico. You could serve tacos, enchiladas,and arroz con pollo.

                                                Everyone could wear sombreros to dinner. Plan for an evening of creative learning time!

                                                5. Film a “Newscast”

                                                The technology that exists today is awesome. Smartphones come equipped to make videos.

                                                Set up and make a newscast of events that are going on locally or events that are taking place in your family circle. This will also help everyone learn to speak in public. Doing this at home is an unusual way to interact as a family.

                                                6. Have an Indoor/Outdoor Scavenger Hunt

                                                  Everyone loves hunting for hidden things. Type up a list of things that need to be found and give everyone a list. The things can be inside your home or even outdoors around the yard. Put a time limit on how long they have to locate the articles.

                                                  Be creative. You can even put some things in the form of clues, so everyone has to figure out what the object is. Have a small prize for the winner.

                                                  7. Learn to Do Nail Art

                                                  Nail art is the “in” thing right now. You see people with their fancy nails everywhere. With some patience, you can learn to do this at home. Spend time practicing this. You can find kits and tools for this at department stores and drug stores. It is relaxing to sit around painting nails and compare the outcomes.

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                                                  8. Plant Seedlings

                                                  Planting seedlings and watching their growth is rewarding, as well as educational. You would need to do a bit of research as to what would be the best time to plant. The time frame fluctuates between various types of plants. Most plants take 3-15 weeks to mature to a level to be transplanted into a garden. You would want to know what type of plants you are planting and the time needed. It brings great joy to watch them develop and bloom once they are transplanted into a garden.

                                                  9. Host a Themed Movie Night

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                                                    There are many movies that have sequels. Pick a genre that your family would enjoy. Plan for a whole evening of back-to-back viewing of the movies. Make sure you have plenty of popcorn and snacks on hand! If you want to be really creative, find props that go with the movie and set them out. You can even make a dessert that matches the movie theme. May the force be with you!

                                                    10. Play Games

                                                    Board games are an excellent way to have fun at home. There are so many options to choose from. Some of our favorites include Ticket to Ride, Catan, Sequence, and Risk. These are just a few of the many varieties out there. Go to a local game store and see what appeals to the taste of your family.. The great thing about board games is that you are able to interact with everyone while playing. Let the games begin!

                                                    11. Film a Cooking Show

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                                                      Have you ever watched the cooking shows on TV? Cooking is a hot topic. In fact, cooking shows are so popular these days that there are networks that only broadcast shows about cooking.  Pick out a recipe you would like to try. Pretend you are hosting your own cooking show and video it. Make sure the whole family participates, in one way or another. You are certain to have a lot of laughs while watching your family episode.

                                                      12. Make Christmas Cards

                                                      Homemade Christmas cards are unique and special. Craft stores and department stores sell supplies that you can purchase to make beautiful cards. Use your creative skills and have an evening where you all come together and make Christmas cards to send to your family and friends.

                                                      13. Make a Scarecrow

                                                        Autumn is never complete without the fun of making a scarecrow. Rustling in the fallen leaves and stuffing them into old clothing brings out the kid in everyone.

                                                        One time while visiting my grandfather, I thought it would be fun to make him a scarecrow for his yard. I never imagined that he would come out and start making it with me. He was well into his 80s, and yet the joy in his eyes when we made that scarecrow together was a memory I will always cherish.

                                                        For those who like to be different, you can always make an indoor scarecrow at any time of year, using newspaper or paper towels as stuffing.

                                                        14. Have a Karaoke Night

                                                        Plan an evening of karaoke. This is a great way to spend family time together. PlayStation and Wii have several options to pick from. From experience, this is an evening of lots of laughter and joy! Everyone loves to sing…even those who might not have a singing voice like to bust out at karaoke.

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                                                        15. Do a Puzzle

                                                        Puzzle-making is a calming way to spend time together at home. Hours can be spent finding just the right pieces to add to the puzzle. The best part is when you see the finished product. This isn’t a one-night activity, so set aside a place that the puzzle can be undisturbed. You can find mats that roll your puzzle up when you aren’t working on it. If you have a spare table that isn’t used daily, you could have it there on display and readily available to continue on.

                                                        16. Play with Lego

                                                        I am sure you have seen some amazing pieces of art made with Lego. Of course, not everyone has talent enough to make huge projects with Lego. Fortunately, the pleasure isn’t limited to your ability to build great things. Regardless of what you build, simply be creative and let the kid in you come out.

                                                        17. Make Jewelry

                                                        Learning to make jewelry isn’t that difficult. You can find many links on the internet that will teach you how to make earrings and necklaces.

                                                        Visit your local craft store or department store and purchase some tools and supplies. Take your time and visualize what you want the finished product to look like. The jewelry you make can also be presents to give away. That is, of course, if you can bear to part with what you made.

                                                        18. Host an English Tea Party

                                                          Some of us can remember being a little girl and having tea parties, chatting with our imaginary friends and sipping tea. Now that you are older, why not have a real tea party? Have the family dress up in their best outfits and host an English Tea Party. There are guidelines, recipes, and even games to play on the internet. Do a bit of exploring and planning, then host the perfect tea party at home for your family.

                                                          19. Plant Bulbs

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                                                            There are two times of year that bulbs can be planted. In the fall, you can plant spring bulbs such as tulips and daffodils. Alliums, agapanthus, cannas and some other summer bulbs can be planted in early spring. Set aside an appropriate time and plant bulbs in your yard. You will reap rewards when you see the sprouts starting to come up. Your yard will look lovely with the flowers blooming.

                                                            20. Read a Book

                                                            The art of reading aloud has lost its popularity. Pick out a book that would interest your family and have an evening each week that you read the story aloud. Take turns reading out loud. Interact about what is going on in the story line. This can be your own family book club.

                                                            Looking for books to read next? Here’re some self-help books to read, and here’re some great books for fiction lovers.

                                                            21. Have a Water Balloon Fight

                                                            This activity is best done outdoors in warm weather. This is an “action” activity that brings out the youthfulness in all of us. Depending on the size of your family, you can have teams for this. Fill up as many balloons as you like with water. Go outside and aim for your target. Run, laugh and have fun!

                                                            22. Learn Yoga

                                                            Yoga is so beneficial for every age group. As a family unit, learn yoga. Once again, there are many learning tools for this. You can find videos at your local library. This is a refreshing way to enjoy healthy interaction as a family.

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                                                            23. Invent a Writing Code

                                                            Invent your own code and write messages to each other. Take the alphabet and transform it into symbols and signs to represent each letter. It’s exciting to come up with your code. Once it is created, give everyone a copy of the code, and begin writing messages to one another. It will be interesting to translate words into the special code you made.

                                                            24. Have a Photo Shoot

                                                            Gather together some props and outfits and take family pictures. Make sure each member has individual shots as well. Acting as a professional photographer, be creative in the photos you take. Take funny pictures. Take serious pictures. Take candid shots. The joy of digital photography is that you can take as many photos as you like and delete what doesn’t work. Make sure you add props to make it interesting!

                                                            25. Learn Calligraphy

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                                                              Learning a new technique is always interesting. Calligraphy is a well-known type of writing with special pens. Craft stores and department stores have kits designed to assist you in the learning process. Write out poetry or some of your favorite quotes. You never know, you might acquire a talent and be able to frame some of your work.

                                                              26. Have a BBQ

                                                              It’s always enjoyable to have a barbecue. You can cook up your food and eat outside. After you are finished, have a campfire and tell scary stories. Remember how fun it is to sit around a campfire telling stories. Make this happen in your yard. Enjoy the night sky. Most of all, enjoy each other!

                                                              27. Invent Your Own Board Game

                                                              Discuss what type of game you want to make. Design the board together. Make the rules that will need to be followed. Make the game pieces that you will need. Play the game that you invented. Coming up with the game and the rules you want to make is an awesome time of interaction with one another. The results of your collaboration will be so exciting to view and play.

                                                              28. Have a Spa Night

                                                              Plan an evening where you can do an at-home spa night. Light candles, put on relaxing music, and make your atmosphere resemble a spa. You can do facials, manicures, and pedicures. You also can have bubble baths. Schedule it so that each person is doing a different thing and rotate the process. Your family will enjoy this time of pampering and relaxing.

                                                              29. Play Charades

                                                              This game has existed for such a long time and yet it never grows old. You can buy charade games already packaged. However, feel free to make up your own.

                                                              Each family member can contribute by writing down charades on index cards. Watching your family members act out the charade while the others are guessing is guaranteed to be a night full of fun and laughter.

                                                              30. Make a Family Scrapbook

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                                                                Choose an assortment of family pictures taken during different events. Compile these photos into groups and begin to make a scrapbook. Perhaps you want to focus on a special trip your family took or another meaningful event you wish to document. The ideas for creating your family scrapbook are endless. Personalize this and make it your own; after all, this is your story!

                                                                I hope that out of this list you will find some new things that you want to try at home. We have already done most of the things on this list as a family, and we look forward to doing the few that are left. Have fun and make some unique family memories that will be remembered for years to come.

                                                                More Ideas of Fun Things to Do

                                                                Featured photo credit: Andreina Vincentelli via unsplash.com

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