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10 Super Foods You Should Always Include In Your Meals

10 Super Foods You Should Always Include In Your Meals

Do you want to eat food that is beneficial to your body? As we get older we tend to encounter more problems with our bodies and digestive systems, but there are super foods that can help fight and prevent problems.

From improving your memory to preventing hair loss, we look at 10 super foods to try and recipes to help you include them in your meals.

1. Eggplant

Eggplant is known for being good for the brain, as it has antioxidants that help to protect brain cell membranes. Eggplant also contains a nutrient called Anthocyanins, which helps to protect the brain from memory loss.

Eggplant Shakshuka

Halibut With Grilled Eggplant

Curried Eggplant With Tomatoes And Basil

2. Carrots

Carrots are more than just one of your five a day – they are also filled with Glutathione, a handy protein that helps to detoxify your liver. On top of that, carrots are also high in plant-flavonoids and beta-carotene. Regularly eating carrots can help to stimulate your liver, and improve overall liver function.

Carrot Cake Pancake Recipe

Carrot Soup With Yogurt

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Beef Stew With Carrots

3. Rosemary

Rosemary contains a compound called carnosic acid which helps to protect the brain from degenerative diseases, such as Alzheimer’s. Scientists have found that the aroma of rosemary can affect people’s cognitive abilities and boost memory, making it one of the best super foods available!

Rosemary And Mustard Breakfast Sausages

Crispy Rosemary Potatoes

Roasted Asparagus, Rosemary And Mushrooms

4. Spinach

Spinach is filled with nutrients, making it an excellent healthy food choice – and great for your hair, too! It is one of the best sources of beta-carotene, and a great source of folate and iron, which are all good for your hair.

Spinach Breakfast Omelette

Chickpea Tomato And Spinach Curry

Mushroom And Spinach Lasange

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5. Avocados

Avocados are another super food that is great for your liver – they are filled with a high amount of glutathione-producing compounds, so they can boost your liver’s ability to clean itself. Research has actually shown that eating one or two avocados a week for 30 days can seriously improve the health of your liver.

Avocado Bacon And Eggs

Grilled Chicken Salad With Avocado And Mango

Zucchini And Avocado Soup

6. Walnuts

One of the best nuts for brain health, walnuts are filled with DHA, an Essential Omega 3 Fatty Acid. A recent study from Harvard found that eating nuts was strongly correlated with longevity, and they have been shown to improve cognitive performance in adults.

Just a quarter of a cup of walnuts provides nearly 100% of the recommended daily intake of DHA, so they are great to regularly keep in the house.

Toast With Walnut And Pear Spread

Spaghetti With Blue Cheese And Walnuts

Normandy Pork Casserole With Apples, Celery And Walnuts

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7. Oily Fish

Essential fatty acids (EFAs) cannot be made by the body, so we get them through our diets. The most effective Omega 3 fats, such as EPA and DHA, occur naturally in oily fish – and help prevent memory loss while boosting brain and heart function.

Some of the best sources of oily fish are salmon, trout, kippers, mackerel and sardines.

Whitebait Fritters

Pasta With Smoked Salmon And Peppercorn Butter

Beetroot And Anchovy Salad

8. Sunflower Seeds

If you’re worried about hair loss, consider adding sunflower seeds to your diet. They are filled with nutrients that are great for your hair, including vitamin E, vitamin B6, zinc and iron.

Breakfast Barley With Banana And Sunflower Seeds

Green Salad With Nuts And Seeds

Savory Kasha Loaf With Sunflower Seeds

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9. Broccoli

Broccoli is well noted for its health benefits, but did you know it is also beneficial for your brain? Broccoli is filled with potassium, which is very important for your nervous system – which in turn is important for your brain.

Research shows that broccoli could even help the brain to heal after an injury, making it one impressive super food!

Broccoli And Carrot Omelette

Curried Broccoli Couscous

Broccoli, Orange And Olive Salad

10. Blueberries

If you want to protect your memory, then scientists have good news for you about blueberries. They have discovered that foods that are rich in phytochemicals, such as blueberries, can be effective at reversing age-related problems in memory. Delicious and great with almost anything, blueberries are a super food to look out for.

Banana Blueberry Muffin

Vegetable Couscous With Wild Blueberries

Grilled Chicken With Blueberry Guacamole 

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Amy Johnson

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

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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