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10 Astonishingly Healthy Salad Ingredients You’re Probably Missing Out On

10 Astonishingly Healthy Salad Ingredients You’re Probably Missing Out On

Everyone knows that a healthy salad is a great way to pack in those all-important servings of vegetables. However, just sticking to the simple lettuce, tomato and carrot routine really isn’t doing you any favors. There’s a whole world of salad opportunity out there, and some additions to your healthy salad ingredients can actually give you a huge nutritional boost. If you’re looking for a quick and easy way to big up your salad bowl, try investigating these surprisingly simple yet astoundingly healthy additions.

1. Edamame

edamame

    If you’re a lover of Japanese cuisine, chances are you’ve already been munching on these little babies at your favorite sushi palace. However, did you know they’re also a nutritional powerhouse? One cup means you’ve just gotten 20–40% of your daily intake of protein, fiber, iron, magnesium, manganese, phosphorus, thiamin, folate and vitamin K. These are regularly sold in the frozen section of many supermarkets now, meaning you can just steam them up, slide them out of their pods (the pods aren’t edible) and start chowing down. Delicious and nutritious? We’re definitely down with that.

    2. Coconut Oil

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    coconut

      If you’re one of those clever health nuts that makes their own salad dressings, you’ve probably come to rely on your old pal, olive oil. However, did you know that coconut oil actually has some excellent healthy benefits you might be missing out on? This little wonder can boost your thyroid function, help to rev up your metabolism, energy and endurance. It’s also great for those with digestive problems. If you’re worried about your cholesterol, coconut oil is also excellent for boosting the good HDL’s in your bloodstream, bringing your cholesterol ratio levels into check. Just because you’re using coconut oil doesn’t mean that you’re salad is going to always taste like a suntan, either. There are new liquid versions on the market that are flavorless and odorless, giving you all of the benefits without all the tropical breezes.

      3. Seeds

      sunflower seeds

        Sunflower, chia, sesame, pumpkin, flax and pomegranate seeds all make an excellent, crunchy topper to your salad. But did you know you’re also getting a mega-dose of nutrients right along with that flavor? Eating more seeds has been bubbling up with those in the nutritional know for the past several years as a great way to get a big dose of fiber, omega-3’s and protein for very little caloric intake. According to some weight loss experts, getting more fiber in your diet is a big key to boosting your metabolism. While we’re not recommending you go out and start eating your Chia Pet for the nutritional benefits; instead, try looking in your local health food shop for a wide assortment.

        4. Beans

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        beans

          One of the world’s cheapest sources of protein and fiber, beans can keep you full until dinnertime and steer you away from that afternoon cookie craving. While occasionally buying beans dry and soaking them overnight is more economical, having a selection of canned beans on hand means you’re never without a buddy for your salad. Try marinating them as a salad on their own, or even create you’re very own vegan bean burger to crumble on top for a super-filling lunch or dinner. Don’t be afraid to try mixing it up, either. Chickpeas, black beans and kidney beans are all very much at home in a salad, and a cheap and healthy alternative to meat.

          5. Nuts

          nuts2

            If you’re one of the millions of people who are allergic to nuts, then you may just want to go ahead and skip this section. However, if you’re just fine with a handful of nuts, then jump on board and get sprinkling. Nuts are full of vitamin E and other essential nutrients that are great for your skin. They’re also terrific for filling you up and giving you an important boost of protein in your salad. A hot tip: look for nuts that are unsalted and as close to their raw state as possible for the maximum nutritional benefit (i.e. unroasted). Some particularly great salad pals include walnuts, almonds and even chopped peanuts to get an Asian-salad thing working.

            6. Spinach

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            spinach

              Do you really think Popeye would lie to you? Swapping out your regular, nutritionally sparse iceberg lettuce for something more interesting like spinach can really turn your salad around. Loaded with iron, another surprisingly benefit from this leafy green is that’s it’s also outstanding for those who have skin problems, as it’s loaded with nutrients for healthy skin. Not sure you’re ready for the change? Try a mix of spinach with your favorite lettuces to get yourself into the nutritional groove.

              7. Cabbage

              cabbage

                While we’re on the topic of mixing up your leaves, then now’s as good a time as any to turn an eye to the much-maligned but incredibly delicious cabbage. Cabbage comes in all sorts of colors, including purple, white and green, meaning you can pretty up your salad into an eye catching lunch or dinner you can’t wait to dive into. Eating cabbage is also somewhat like taking a multivitamin, as it’s loaded with goodies like calcium, potassium, phosphorous, manganese, iron and magnesium. It’s also so low in calories, it almost shouldn’t count. Try marinating thinly sliced cabbage with the juice of 1/2 a lemon, a spoonful or two of tahini, some fresh garlic and a little olive oil for a truly Middle Eastern delight.

                8. Avocado

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                avocado

                  We’ve already been over how mind-blowingly delicious and super-nutritious these little fruits are in previous articles, but are you remembering that all that goodness can also fit into your salad bowl? Loaded with heart-boosting mono-unsaturated fat, a great source of fiber and teeming with over 20 essential vitamins, minerals and phytonutrients, just simply throwing a chopped avocado in with your usual salad can really give you a huge boost. Additionally, you can make excellent dressings by using avocado, thus cutting out most of the fat and calories in your bowl.

                  9. Kale

                  Kale

                    Kale’s been the frontrunner in the superfood stakes of late, and deservedly so. As a dark, leafy green, it’s one of the foods you should be eating regularly, and working it into your salad routine isn’t hard at all once you’ve got the knack. Eating a cup of kale is like getting a direct shot of important antioxidants, iron, vitamin K and other important nutritional benefits. It’s also low in calories and high in important fiber. Try adding it chopped and raw to your salad mix, or you can even try crumbling kale chips on top of your salad for added crunch. Finally, you can even make a dressing out of it that’s somewhat in line with pesto. Just try loosening it with a little extra oil or even some added lemon juice.

                    10. Quinoa

                    quinoa

                      One of the best things you can do for your salad (and to keep yourself interested in eating healthy) is to look for textural contrasts, great colors and different flavors. Quinoa can help you check all of these boxes, giving a slightly nutty taste while diversifying your salad plate. Though it’s often referred to as a healthy whole grain, it’s actually a sprouted seed. It’s also the most perfect food for those looking to pack in the protein, particularly vegetarians and vegans, as it has the full range of the 9 amino acids to make it a complete protein. If you’ve never made quinoa before, try watching this tutorial video for getting it right every single time, then start playing with your flavors. It can go sweet or savory, making it not only the perfect healthy salad addition, but also a great anytime snack.

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                      Last Updated on November 19, 2019

                      20 Time Management Tips to Super Boost Your Productivity

                      20 Time Management Tips to Super Boost Your Productivity

                      Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

                      If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

                      1. Create a Daily Plan

                      Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

                      2. Peg a Time Limit to Each Task

                      Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

                      3. Use a Calendar

                      Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

                      I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

                      Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

                      4. Use an Organizer

                      An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

                      These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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                      5. Know Your Deadlines

                      When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

                      But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

                      6. Learn to Say “No”

                      Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

                      Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

                      7. Target to Be Early

                      When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

                      For appointments, strive to be early. For your deadlines, submit them earlier than required.

                      Learn from these tips about how to prepare yourself to be early, instead of just in time.

                      8. Time Box Your Activities

                      This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

                      You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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                      9. Have a Clock Visibly Placed Before You

                      Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

                      10. Set Reminders 15 Minutes Before

                      Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

                      You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

                      11. Focus

                      Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

                      Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

                      Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

                      12. Block out Distractions

                      What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

                      I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

                      When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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                      Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

                      13. Track Your Time Spent

                      When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

                      You can find more time tracking apps here and pick one that works for you.

                      14. Don’t Fuss About Unimportant Details

                      You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

                      Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

                      15. Prioritize

                      Since you can’t do everything, learn to prioritize the important and let go of the rest.

                      Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

                      16. Delegate

                      If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

                      When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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                      17. Batch Similar Tasks Together

                      For related work, batch them together.

                      For example, my work can be categorized into these core groups:

                      1. writing (articles, my upcoming book)
                      2. coaching
                      3. workshop development
                      4. business development
                      5. administrative

                      I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

                      18. Eliminate Your Time Wasters

                      What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

                      One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

                      While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

                      19. Cut off When You Need To

                      The number one reason why things overrun is because you don’t cut off when you have to.

                      Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

                      20. Leave Buffer Time In-Between

                      Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

                      More Time Management Techniques

                      Featured photo credit: Unsplash via unsplash.com

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