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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 

More by this author

Amy Johnson

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

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Last Updated on September 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

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