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Last Updated on January 12, 2018

Eat These 25 Superfoods and be Strong Like Popeye the Sailor Man

Eat These 25 Superfoods and be Strong Like Popeye the Sailor Man

Remember Popeye and his love of canned spinach? Every time he’d guzzle a can down he’d almost magically became stronger.

    While it seemed far fetched, he was advocating the goodness contained in the leafy greens and although it may not have such a quick effect on our health, there are plenty of superfoods that can boost our health, strength and well-being.

    Some Foods Do Have “Superpower”

    While eating superfoods won’t give you instant muscles like Popeye, incorporating them into your diet can help you create a healthier lifestyle.

    So what exactly are superfoods?

    Superfoods aren’t a special acknowledged food group, but rather a label to identify the foods that are extra-rich in nutrients. Mainly plant-based, they contain large doses of vitamins and minerals that go towards helping us live a longer, healthier life. While the jury is still out on whether packing our diets full of superfoods is truly beneficial, many studies have found certain foods do help reverse ageing and reduce risk of cancers, heart disease and diabetes due to eliminating cell damage in the body.

    Incorporating superfoods into your diet isn’t hard, you can always start by getting more raw foods

    Health and diet go hand in hand. A balanced diet is crucial if we’re to live an optimum healthy life. Therefore, incorporating superfoods into our snacks and meals is a positive step and doesn’t require much effort to do.

    When creating a healthier diet, eliminating processed foods is essential and replacing packaged, sugar, salt and fat-laden items with a focus on more raw food choices will get your health boosted.

    Unprocessed food habits such as fresh fruit and vegetables, making food from scratch rather than buying ready-made meals and using wholegrains where possible will make it easier to switch to a more positive diet. Being mindful of where your food comes from and asking yourself if what you’re eating has had as little change from being plucked from its original source, is a good habit and mindset to adopt.

    Superfoods are everywhere, easy to find and not expensive

    With this in mind, here are 25 superfoods that you can easily incorporate into your diet.

    1. Blueberries

      Blueberries are a great, naturally sweet addition to your diet. Packed full of antioxidants, they help eliminate the free radicals that damage the cells in our body. This means they can help prevent cancer as well as premature ageing. They also help regulate blood sugar levels and even do a lot for the brain – they help with cognitive ability and protects the brain from damage caused by stress.

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      2. Green Tea

        It’s widely known by now that drinking green tea will boost your health in a plethora of ways. It contains a huge amount of antioxidants in just one cup which goes towards reducing the risk of cancer, heart disease and Alzheimer’s, while increasing brain cognitive ability and brain function.

        3. Spinach

          While it won’t give you muscles like Popeye, spinach does contain other nutrients that are great for your health. In fact, its nutrition reaches around most of the body from bone strength and eye health, to the immune system and brain function. This is because it surprisingly contain omega-3 fatty acids as well as a concentrated amount of essential vitamins.

          4. Strawberries

          strawberries

            These sweet treats are nature’s best and healthiest desserts. They are an excellent source of vitamin C which goes towards optimal immune function. It’s also been found that the antioxidants found in strawberries are particularly good at lowering high cholesterol.

            5. Eggs

            how to tell if an egg is good

              There are many vitamins and minerals found in eggs but what makes them special is the high-quality of these nutrients. Since it’s designed to provide the optimum environment to a growing chick, this is no surprise. But it’s the protein content that makes eggs a superfood as it contains 9 essential amino acids along with iron, selenium, vitamin A and all the B vitamins.

              6. Almonds

                Almonds are incredibly nutritionally-dense containing good amounts of potassium, calcium, vitamin E, magnesium, phosphorous, and iron. They are thought to help lower bad cholesterol and lower blood pressure in combination with a low-calorie diet. Just make sure to eat them in moderation as just a handful will provide you with what you need.

                7. Cranberries

                  This sour berry shouldn’t be left just for the Christmas or Thanksgiving dinner table. Cranberry juice is a great way to get the antioxidants that this fruit provides. Probably most known for clearing up yeast infections, they also reduce heart disease and can also help stop cancer cells from growing.

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                  8. Lentils

                    This is a great source of soluble fibre that your digestion will thank you for. But it has other powers that will boost your body functions including regulating blood sugar levels, lowering bad cholesterol and reducing risk of heart disease.

                    9. Avocados

                      While avocados are extremely high in fat and should be eaten in reasonable quantities, the average serving will add a lot to your health. Phytochemicals provide protection against cancers while the good fats help reduce bad cholesterol in the body. They’re also good for the blood as they promote good blood flow as well as lowering blood pressure and therefore reducing risks of heart disease. When eaten with other healthy foods, avocados help speed up nutrient-absorption in the body.

                      10. Walnuts

                      Low glycemic index foods

                        While many nuts are good for us, walnuts are particularly beneficial. In moderation they can boost energy levels due to high amounts of iron, manganese and zinc, they’re high in vitamin E making them great for the skin, and lowers blood pressure. Their high antioxidant content mean they help prevent cancers and help eliminate free radicals in the body.

                        11. Salmon

                          This is one of many non plant-based superfoods that will benefit your diet. High in omega-3 fatty acids, regular portions of salmon is amazing for your brain. It also contain peptides which contain high anti-inflammatory properties and even improves your mood. Reduction in blood pressure, risk of heart disease and stroke are further benefits of eating this fish.

                          12. Carrots

                            We all remember being told that our eyesight will become much better if we chomp down on our carrots, but it also provides many other benefits. These include improving skin conditions due to high amounts of vitamin A, regulate blood sugar and improve the immune system. But carotenoids are the best thing about carrots because they can help prevent many forms of cancer. Eating them raw will allow you to get the most benefits.

                            13. Goji Berries

                              Goji berries have exploded into the health-conscious world as the new superfood in town. This is because it contain 18 amino acids making them high in protein meaning increased muscle function, improvement in cognitive ability and boosting the nervous system.

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                              14. Pomegranates

                                Pomegranates provide a wide variety of health benefits. Not only are they high in fibre for good digestion, they slow down growth in prostate cancer, improves blood circulation and reduces bad cholesterol.

                                15. Kiwi Fruit

                                  Kiwifruits tend to stay under the radar when it comes to their power. They’re extremely high in antioxidants and vitamin C which means it will boost your immune system no end. It also removes toxins from the body and actually create protection for long term oxidative damage to DNA.

                                  16. Sweet Potatoes

                                    Sweet potatoes have a multitude of benefits. They are high in vitamin C and A giving a boost to tissue and the immune health. But they also contain cancer-fighting antioxidants, regulate blood sugar and contain anti-inflammatory properties.

                                    17. Turmeric

                                    turmeric

                                      This spice has got a lot of good press lately. This is because it contains a high concentration of curcumin, an antioxidant. This means if you add this to your dishes you will be helping to prevent inflammation, viruses within the body, and osteoarthritic pain.

                                      18. Seaweed

                                        This probably isn’t the first thing that comes to mind when picking out superfoods to add to your meals, but seaweed packs a punch when it comes to essential nutrients. It’s main advantage is its amount of iodine which is hard to find in many other foods and prevents thyroid problems. It’s also extremely antioxidant-saturated and helps prevent depression, breast cancer, and help with hormone imbalance in women.

                                        19. Chia Seeds

                                          Chia seeds are another superfood to become fashionable but they are for a reason. They contain many different antioxidants that prevent cancers, they’re a great source of omega-3 and protein as well as fibre. All these help with heart health, blood sugar levels, digestion health and optimum functioning of cells.

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                                          20. Cauliflower

                                            Not only are they packed full of essential vitamins and nutrients such as vitamin C, fibre and antioxidants, cauliflower contains glucosinolates which are amazing cancer-fighting compounds. They’ve even been found to interact with estrogen in women that helps prevent hormone-related cancers such common ones like cervical and breast cancer.

                                            21. Beetroot

                                              That purple colour contained in beetroot is the secret to its power. They contain betalains that are powerful antioxidants and are thought to ward off cancers and degenerative diseases. It also contains high amounts of iron and folate as well as nitrates and magnesium that help strengthen our vital organs.

                                              22. Broccoli

                                                Like carrots, broccoli is high in carotenoids. But what makes this green vegetable so special is its sulforaphane content. Sulforaphane basically takes cancer prevention to a whole other level by eliminating toxic chemicals from the body. It’s also high in fibre for improved digestion and are super great for the heart.

                                                23. Sunflower Seeds

                                                  Sunflower seeds are versatile to add to our diets. They are high in good fats which help with regulating hormones. But they also contain vitamin E, phosphorus, selenium, copper and vitamin B. All these help reduce heart disease, reduce high blood pressure, reduce the effects of osteoporosis and bone loss, and balances blood sugar levels reducing risk of developing diabetes.

                                                  24. Flaxseed

                                                    Flaxseed contains plant omega-3 which is good news if you don’t like oily fish. It also contains compounds called lignans that are thought to prevent certain cancers such as endometrial and ovarian. They are extremely versatile so you can sprinkle them on salads or desserts such as yoghurt.

                                                    25. Quinoa

                                                      This small seed is a good alternative to rice or couscous but the advantage of switching to this superfood is that it contains all of the nine essential amino acids that our bodies can’t naturally produce. It also packs a punch when it comes to protein so it’s a bonus for keeping our muscles strong.

                                                      Eliminating bad habits in our diets and switching to the concept of superfoods isn’t as hard as you think. Most of these foods can be easily added to meals and you don’t need to eat all of them to get overall nutritional benefits. Just pick a few to begin with and make them a staple part of your diet.

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                                                      Jolie Choi

                                                      Gone through a few heartbreaks and lost hundreds of friends but I am still happy with my life.

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                                                      Last Updated on October 30, 2018

                                                      How To Be Successful In Life? 13 Tips From The Most Successful People

                                                      How To Be Successful In Life? 13 Tips From The Most Successful People

                                                      What is success to you? How to be successful in life?

                                                      To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

                                                      All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

                                                      There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

                                                      With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

                                                      What follows is a list of thirteen of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these 13 tips are essential:

                                                      1.Think big.

                                                        From Michelangelo Buonarroti, Great Renaissance Artist:

                                                        “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

                                                        There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

                                                        Imagine then, if he decided not to work as an artist.

                                                        Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

                                                        Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
                                                        Instead be ambitious.

                                                        2.Find what you love to do and do it.

                                                          From Oprah Winfrey, Media Mogul:

                                                          “You know you are on the road to success if you would do your job and not be paid for it.”

                                                          This is a good quote to remember and think about when you’re at work.

                                                          Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

                                                          If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

                                                          Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

                                                          Not sure what your passion is yet? You should learn about this Motivation Engine first.

                                                          Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

                                                          3. Learn how to balance life.

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                                                            From Phil Knight, CEO of Nike Inc.:

                                                            “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

                                                            All too often, people think that to be successful, they need to make the object of their success their life.

                                                            If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

                                                            However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

                                                            If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

                                                            In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

                                                            To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

                                                            4. Do not be afraid of failure.

                                                              From Henry Ford, Founder of Ford Motors:

                                                              “Failure is simply the opportunity to begin again, this time more intelligently.”

                                                              There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

                                                              Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

                                                              His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

                                                              He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

                                                              Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

                                                              Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

                                                              5. Have an unwavering resolution to succeed.

                                                                From Colonel Sanders, Founder of KFC:

                                                                “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

                                                                This, in many ways relates to the above quote about learning from your failures.

                                                                It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

                                                                If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

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                                                                Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

                                                                6. Be a person of action.

                                                                  From Leonardo da Vinci, Renaissance Genius:

                                                                  “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

                                                                  Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

                                                                  Think about it, picture someone like William Shakespeare:

                                                                  When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renissance era Italy, we think of Michaelangelo and Leonardo Da Vinci.

                                                                  Or think about the present day:

                                                                  Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

                                                                  You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

                                                                  All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

                                                                  Applying this to you?

                                                                  Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

                                                                  7. Avoid conflicts.

                                                                    From Theodore Roosevelt, 26th President of America: “

                                                                    The most important single ingredient in the formula of success is knowing how to get along with people.”

                                                                    The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                                                                    People liked them. They wanted them to do well.

                                                                    This is key to good leadership.

                                                                    It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                                                                    But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                                                                    What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                                                                    As such, help people and they may help you; and be good to people, and they my be good to you.

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                                                                    8. Don’t be afraid of introducing new ideas.

                                                                      From Mark Twain, Famed Author:

                                                                      “A person with a new idea is a crank until the idea succeeds.”

                                                                      It is an unfortunate truth that those with the boldest ideas are often disregarded.

                                                                      Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                                                                      If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                                                                      9. Believe in your capacity to succeed.

                                                                        From Walter Disney, Founder of Walt Disney Company:

                                                                        “If you can dream it, you can do it.”

                                                                        Success has to be something you can imagine yourself achieving.

                                                                        It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                                                                        Keep dreaming!

                                                                        10. Always maintain a positive mental attitude.

                                                                          From Thomas Jefferson, 3rd President of America:

                                                                          “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                                                                          Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                                                                          Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                                                                          If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                                                                          However with the wrong mindset of doubt, you’ll be much easier to stop.

                                                                          11. Don’t let discouragement stop you from pressing on.

                                                                            From Abraham Lincoln, 16th President of America:

                                                                            “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                                                                            It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

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                                                                            When surrounded by doubts, giving up can actually seem like a good idea.

                                                                            Don’t pay attention to the doubts. If you are discouraged, ignore it.

                                                                            If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                                                                            Take a look at these 5 Ways to Stop Self Doubt in its Tracks.

                                                                            12. Be willing to work hard.

                                                                              From JC Penny, Founder of JC Penney Inc.:

                                                                              “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                                                                              You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                                                                              Whichever way you frame it, they say one thing:

                                                                              True success comes from work.

                                                                              You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                                                                              Check out this article and you’ll understand Why Hard Work Beats Talent.

                                                                              13. Be brave enough to follow your intuition.

                                                                                From Steve Jobs, Co-founder of Apple Inc.:

                                                                                “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                                                                                In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                                                                                If you strongly believe and desire something, the chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                                                                                It’s like how your body can detect danger even when things seem safe.

                                                                                Ultimately then, you need to trust your own instincts.

                                                                                Final thoughts

                                                                                What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                                                                                Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this:

                                                                                How to Start Over and Reboot Your Life When It Seems Too Late

                                                                                More Recommended Lifehack Experts in Success

                                                                                • Mandie Holgate — Successful life coach in the UK, helping businesses and individuals achieve greatness
                                                                                • David Carpenter — Lifelong entrepreneur and business owner helping others to realize the American Dream of business ownership
                                                                                • Ray Zinn — An inventor, entrepreneur, bestselling author and the longest serving CEO in Silicon Valley

                                                                                Featured photo credit: Ryan Wong via unsplash.com

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